80 Twenty Nutrition http://www.80twentynutrition.com Christy Brissette, MS, RD, media registered dietitian, NUTRITION AND FOOD COMMUNICATIONS EXPERT Mon, 24 Apr 2017 20:08:56 +0000 en-US hourly 1 https://wordpress.org/?v=4.7.4 https://i0.wp.com/www.80twentynutrition.com/wp-content/uploads/2015/09/cropped-meet-inner-page-image.jpg?fit=32%2C32 80 Twenty Nutrition http://www.80twentynutrition.com 32 32 102167928 The Best Keto Pizza – Gluten-Free, Low Carb and Protein-Packed! http://www.80twentynutrition.com/recipe/best-keto-pizza-gluten-free-low-carb/ http://www.80twentynutrition.com/recipe/best-keto-pizza-gluten-free-low-carb/#respond Mon, 24 Apr 2017 15:20:07 +0000 http://www.80twentynutrition.com/?post_type=recipe&p=3150 I’m officially pizza-obsessed. Hands up in the air if you’re a fellow pizza enthusiast! I’ve created paleo pizza recipes featuring butternut squash as the crust and low carb pizza made with Portobello mushroom caps as the crust. Definitely delicious and a great way to get more vegetables, but the crust doesn’t have the same crisp...

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I’m officially pizza-obsessed. Hands up in the air if you’re a fellow pizza enthusiast! I’ve created paleo pizza recipes featuring butternut squash as the crust and low carb pizza made with Portobello mushroom caps as the crust. Definitely delicious and a great way to get more vegetables, but the crust doesn’t have the same crisp crunch and bready goodness of thin pizza crust. My challenge? To create the best keto pizza that’s by definition, a great choice for anyone wanting a low-carb option or a new gluten-free pizza crust idea. I officially nailed it!

Best Keto Pizza - Gluten-Free, Low Carb and Protein-Packed! with Green Peppers, Mushrooms and Pepperoni - recipe by Christy Brissette, media registered dietitian nutritionist in Toronto, 80 Twenty Nutrition

 

–> Pin this recipe!Best Keto Pizza - Gluten-Free, Low Carb and Protein-Packed! with Green Peppers, Mushrooms and Pepperoni - recipe by Christy Brissette, media registered dietitian nutritionist in Toronto, 80 Twenty Nutrition


Why Low Carb/Keto Pizza?

My fiancé is on a low carb diet in preparation for our wedding. He does really well on it because it gives him strict guidelines and requires him to stay away from his most tempting favorites: cookies, chocolate bars and other sugary treats and of course, bread.

He knows I prefer a more balanced approach (I built my business around the 80 twenty rule for a reason, right?!) but I can understand that this helps him get rid of sugar cravings, feel less hungry and eat less. I’m also a proponent of the “whatever works” school of nutrition. And what is the answer for one person isn’t going to be the best diet approach for someone else.

But back to the pizza!

Best Keto Pizza - Gluten-Free, Low Carb and Protein-Packed! with Green Peppers, Mushrooms and Pepperoni - recipe by Christy Brissette, media registered dietitian nutritionist in Toronto, 80 Twenty Nutrition

This pizza recipe isn’t just for ketogenic diets or low carb enthusiasts. If you’re gluten-free and you’ve ever tried to make gluten-free pizza dough, combining the various types of flours and getting the right texture and rise can be super frustrating. Heck, making pizza dough in general is a lot of work. Plus, why are the results not consistent when I do it? And who has time to wait for things to rise on a weeknight, am I right?

What I love about this recipe is it’s not a chemistry experiment like most bread and pizza-making. It’s consistently delicious and works out every time.
Best Keto Pizza - Gluten-Free, Low Carb and Protein-Packed! with Green Peppers, Mushrooms and Pepperoni - recipe by Christy Brissette, media registered dietitian nutritionist in Toronto, 80 Twenty Nutrition

I was a little hesitant to make a crust loaded with cheese and then put cheese on the cheese. That seems like a lot of fat to my dietitian brain. Don’t get me wrong, cheese is one of my favorite foods and I can’t get enough. But what about the calorie count on this pizza?

The great thing about this keto pizza is it fills you up fast so you can’t eat as much of it. I can eat 6 pieces of regular pizza no problem (don’t judge me, you know you do it too) and after 2 pieces of this keto pizza I’m comfortably full. I want to eat more because it’s so delicious, but I physically can’t. So overall, I probably eat fewer calories when I eat this keto pizza compared to the grain-based classic pie. And you will too!

Best Keto Pizza - Gluten-Free, Low Carb and Protein-Packed! with Green Peppers, Mushrooms and Pepperoni - recipe by Christy Brissette, media registered dietitian nutritionist in Toronto, 80 Twenty Nutrition


#Pizza that's delicious but so filling you can only eat 2 slices! Get the #recipe
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How does this thin-crust pizza fill you up? It’s loaded with protein and fat, nutrients that keep you satisfied and satiated.

This is our new favorite recipe in our house. It’s on the rotation once a week and we so look forward to it!

Best Keto Pizza - Gluten-Free, Low Carb and Protein-Packed! with Green Peppers, Mushrooms and Pepperoni - recipe by Christy Brissette, media registered dietitian nutritionist in Toronto, 80 Twenty Nutrition

Which Comes First? Cheese or Toppings?

My fiancé is French Canadian and is adamant that part of his culture is putting toppings on pizza first and then covering them with cheese. I’ve had pizza like that before and remember hating it. I couldn’t see what was under there! What if there was some sneak attack pineapple or anchovies hiding beneath the cheesy goodness?

His argument for toppings first is the pepperoni stays moist instead of getting all dried out. Plus when you take a bite, the cheese doesn’t come sliding off of your slice, taking all of the toppings with it. The man has some valid points.


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Our favorite pizza toppings are pretty classic: green peppers, mushrooms and I’ve come to love pepperoni. Make sure you look for nitrate-free pepperoni or keep this vegetarian if you prefer.

The Best Keto Pizza – Gluten-Free, Low Carb and Protein-Packed!

Best Keto Pizza - Gluten-Free, Low Carb and Protein-Packed! with Green Peppers, Mushrooms and Pepperoni - recipe by Christy Brissette, media registered dietitian nutritionist in Toronto, 80 Twenty Nutrition

Ready to make your very own delicious pizza crust loaded with fragrant herbs, ooey gooey mozzarella cheese and topped with all your favorites? What are you waiting for?

Let me know what you think!

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The Best Keto Pizza - Gluten-Free, Low Carb and Protein-Packed!
This mouth-watering pizza is easy to make and so satisfying! It's gluten-free, keto diet-friendly, low carb and packed with filling protein. The crust and sauce are loaded with herbs for maximum deliciousness you'll love!
Servings Prep Time
4 5minutes
Cook Time Passive Time
20minutes 20 minutes
Servings Prep Time
4 5minutes
Cook Time Passive Time
20minutes 20 minutes
Ingredients
Instructions
  1. Preheat your oven to 425 degrees F (220 degrees C). In a microwave-safe bowl, combine 1 1/2 cups of the cheese with the almond flour. Microwave on high for 1 minute. Stir until combined.
  2. Add the egg and 2 tsp of each of the herbs. Stir to combine.
  3. Lay out 2 large pieces of parchment paper and place your "dough" between them. Roll or press the dough to make your pizza.
  4. Slide your parchment and pizza together onto a pizza stone or baking sheet. Bake for about 14 minutes or until golden.
  5. Flip the pizza over. Stir the rest of your herbs (1 tsp each) into your sauce and spread it over your pizza crust. Add your toppings and then sprinkle with the remaining mozzarella.
  6. Bake for 5 more minutes and enjoy!
Recipe Notes

Nutrition Facts
The Best Keto Pizza - Gluten-Free, Low Carb and Protein-Packed!
Amount Per Serving
Calories 335 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat 9g 45%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 3g
Cholesterol 34mg 11%
Sodium 420mg 18%
Potassium 265mg 8%
Total Carbohydrates 13g 4%
Dietary Fiber 5g 20%
Sugars 2g
Protein 21g 42%
Vitamin A 20%
Vitamin C 32%
Calcium 55%
Iron 17%
* Percent Daily Values are based on a 2000 calorie diet.

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Apple Cider Vinegar Benefits http://www.80twentynutrition.com/apple-cider-vinegar-benefits/ http://www.80twentynutrition.com/apple-cider-vinegar-benefits/#respond Fri, 21 Apr 2017 16:54:23 +0000 http://www.80twentynutrition.com/?p=3137 Apple cider vinegar is touted for natural health benefits from weight loss to blood sugar control for people with diabetes, but is there any evidence backing up these health and nutrition-related apple cider vinegar benefits? Here’s what the research says about how apple cider vinegar affects your health! Pin this image to save for later!...

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Apple cider vinegar is touted for natural health benefits from weight loss to blood sugar control for people with diabetes, but is there any evidence backing up these health and nutrition-related apple cider vinegar benefits? Here’s what the research says about how apple cider vinegar affects your health!

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Does Apple Cider Vinegar Help with Weight Loss?

There’s some evidence supporting the idea that apple cider vinegar can ward off weight gain. A study of mice fed a high-fat diet with acetic acid (the main component of vinegar) developed less body fat than those in the control group.

A human study found that those who drank apple cider vinegar daily for 12 weeks had lower body weight, BMI, belly fat, and waist circumference than those who drank no vinegar – and these results held true whether the participants drank ½ an ounce or 1 ounce of apple cider vinegar during the study.

Another study found that as the level of acetic acid, in the form of vinegar, consumed with a meal increased (up to about 30 grams of vinegar), as did the participants’ satiety ratings. Increased satiety can lead to eating less at meals, likely contributing to the weight loss seen in other studies and giving you a weight loss boost.

image: Dr Axe

Does Apple Cider Vinegar Lower Cholesterol?

A 2012 study of mice found that apple cider vinegar had cholesterol-lowering and triglyceride-lowering effects when consumed with a normal diet but not when consumed with a higher fat diet.

A 2008 study of rats with diabetes found that apple cider vinegar was effective in lowering LDL (“bad”) cholesterol and triglycerides, while raising HDL (“good”) cholesterol – suggesting that it’s beneficial for managing the complications of diabetes, including heart disease.

image: Shutterstock

However, a 2011 study of rats found that while diets with apple cider vinegar decreased triglyceride levels, it also raised both LDL and HDL cholesterol compared to diets without the vinegar.

When it comes to human studies, a 2012 study of 19 men & women (which is a small sample size!) found that apple cider vinegar lowered LDL cholesterol and triglycerides in patients with hyperlipidemia, but didn’t have a significant effect on HDL cholesterol. However, the authors also note that similar studies found no significant effect of apple cider vinegar on HDL cholesterol, LDL cholesterol, or triglycerides – so more research still needs to be done.

The lack of  human studies on apple cider vinegar and heart health  means that more research is needed before we can claim that apple cider vinegar has cholesterol-lowering benefits.

image: Authority Nutrition

Is Apple Cider Vinegar Good for Diabetes?

There’s some promising evidence that apple cider vinegar can help regulate blood sugar.

One study found that type 2 diabetes patients who drank apple cider vinegar with a bedtime snack had in lower blood sugar levels the next morning, compared to when they drank water with the same snack.

Another study found that drinking apple cider vinegar with a high-carb meal significantly improved insulin sensitivity in healthy, pre-diabetic, and diabetic subjects.

image: Pexels

A study of patients with type 1 diabetes found that consuming apple cider vinegar right before a meal lowered the blood sugar spike following the meal by almost 20%.

The ample body of research looking at apple cider vinegar’s effects on blood sugar show that it’s pretty effective in keeping blood sugar levels in check – good news for anyone with diabetes or trying to lower blood sugar levels or glycemic index of meals (for more on that, check out my post on “Slow Carbs” here).

Should I Drink Apple Cider Vinegar Every Day?

Adding apple cider vinegar into your daily routine is pretty low-risk, and may help with weight loss and blood sugar control, despite conflicting evidence on cholesterol. So, while it’s not necessarily a cure-all or magical elixir, a spoonful or two daily can’t hurt – and just might help! Drinking it straight or drinking too much might cause a burning sensation in your throat, though, so proceed with caution and find out what works well for you!

image: Authority Nutrition

How Do I Consume Apple Cider Vinegar?

Mixing apple cider vinegar with hot water and honey makes it much more palatable, but if you’re not into drinking vinegar, there are still plenty of ways to incorporate apple cider vinegar into a healthy diet.

Apple cider vinegar tastes great in a dressing – like in my Roasted Beet and White Bean Power Bowls with Apple Cider Vinaigrette and adds tangy flavor to dishes like my Bulgogi-Style Braised Beef with Baby Bok Choy.

Are there other benefits of apple cider vinegar you’ve read about? How often do you use it? Share in the comments below!

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The Ultimate List of Healthy Smoothie Recipes http://www.80twentynutrition.com/ultimate-list-healthy-smoothie-recipes/ http://www.80twentynutrition.com/ultimate-list-healthy-smoothie-recipes/#respond Tue, 18 Apr 2017 15:40:54 +0000 http://www.80twentynutrition.com/?p=3084 Looking for healthy smoothie recipes? You’ve come to the right place. There’s nothing more refreshing or delicious than a cold, creamy smoothie. Smoothies are also the perfect way to squeeze more fruits and veggies into your diet in a way that’s fast, easy and portable.  That’s why I put together the ultimate list of healthy...

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Looking for healthy smoothie recipes? You’ve come to the right place. There’s nothing more refreshing or delicious than a cold, creamy smoothie. Smoothies are also the perfect way to squeeze more fruits and veggies into your diet in a way that’s fast, easy and portable.  That’s why I put together the ultimate list of healthy smoothie recipes – all from food-loving Registered Dietitians like myself, so you know they’re worth trying!

The Ultimate List of Healthy Smoothie Recipes 

Vegan Smoothie Recipes 

Looking for vegan or dairy-free smoothie recipes? Check out these dietitian-approved options for the perfect plant-based breakfast or snack!

Kiwi Lime Green Smoothie by Christy Brissette, MS, RD of 80 Twenty Nutrition
 
Kiwi Lime Green Smoothie - vegan and paleo - pegan - recipe by Christy Brissette media registered dietitian nutritionist - 80 Twenty Nutrition

Want a refreshing start to your day? Look no further than this Kiwi Lime Green Smoothie! It’s vegan and paleo (aka pegan) and rich in protein and omega-3 fatty acids thanks to the addition of chia seeds and hemp seeds.

Wild Blueberry and Lavender Smoothie from Emily Kyle, MS, RDN

Ultimate List of Healthy Smoothie Recipes - vegan paleo gluten-free pegan - Christy Brissette media registered dietitian 80 Twenty Nutrition

I love this Wild Blueberry & Lavender smoothie because it is full of delicious, stress relieving ingredients that help to give us a moment to slow down, relax and practice a little self care while enjoying an antioxidant packed drink.

Celery Apple Almond Green Smoothie by Christy Brissette, MS, RD of 80 Twenty Nutrition

Ultimate List of Healthy Smoothie Recipes - vegan paleo gluten-free pegan - Christy Brissette media registered dietitian 80 Twenty Nutrition
Try this Celery Apple Almond Green Smoothie for a healthy, energizing breakfast or snack you can feel good about. Take it with you in a glass mason jar and now there are no excuses for not eating well when you’re busy! It’s a great way to use up veggies you have on hand and features nourishing whole foods so you don’t need to rely on protein powder.

 

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The DASH Diet – What It Is & Why More People Aren’t Following It http://www.80twentynutrition.com/dash-diet-people-arent-following/ http://www.80twentynutrition.com/dash-diet-people-arent-following/#respond Fri, 14 Apr 2017 22:38:12 +0000 http://www.80twentynutrition.com/?p=3109 Pin this image for later! Have you heard of the DASH Diet? It’s part of the US national dietary guidelines, has plenty of clinically proven benefits for hypertensive patients, and has been around for 20 years – but few people who could really benefit from it use it. Read on for a look at what...

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Have you heard of the DASH Diet? It’s part of the US national dietary guidelines, has plenty of clinically proven benefits for hypertensive patients, and has been around for 20 years – but few people who could really benefit from it use it. Read on for a look at what the DASH diet is, who could benefit from it, and if more people should be following it!

image source: Unsplash

What is the DASH Diet?

The Dietary Approaches to Stop Hypertension (DASH) diet is just what the name suggests – a diet aimed at lowering blood pressure and stopping hypertension. It emphasizes foods rich in protein, fiber, potassium, magnesium, and calcium, and low in saturated fat, sugar, and salt. On your plate, that looks like plenty of fruits and vegetables, beans, nuts, fish, poultry, whole grains, and low fat dairy, with fewer fatty meats and sweets. While it’s not a reduced-sodium diet, lowering sodium intake by eating whole foods over processed foods enhances the diet’s effect.

The DASH diet has been proven to effectively lower hypertension for patients with hypertension and prehypertension time and time again since its creation 20 years ago. The original trial of the diet showed reductions in systolic and diastolic blood pressure across subgroups of gender, race/ethnicity, and in hypertensive and prehypertensive patients. Further studies found that adherence to the DASH diet lowered total and LDL cholesterol, reduced the risk of coronary heart disease and stroke even throughout several years of follow up, and reduced bone turnover, improving bone health.

image source: Pexels

Who Should Follow the DASH Diet?

The DASH Diet is recommended by the American Heart Association for managing blood pressure and by the US National Heart, Lung, and Blood Institute because of its blood pressure-lowering effects for hypertensive adults, and it’s also been shown effective for prehypertensive patients. So, if your blood pressure is elevated or you’ve been diagnosed with hypertension – the DASH diet is definitely for you.

But what about if you don’t have high blood pressure? Should you ignore DASH and be on your way?

Well, the 2010 Dietary Guidelines for Americans say that the model eating plan for all americans is the DASH diet, as it outlines a generally healthy diet that anyone can benefit from. Its principles lead to a nutrient rich, yet not calorie-dense diet that has been shown helpful in weight loss as well.

image source: Kajal Shah via Flickr

The DASH diet has been studied across gender, race/ethnicity, and disease state, and consistently shows improvements in blood pressure, heart health, and weight loss. In addition, it models what I consider to be a healthy diet – full of produce and whole foods, while limiting added sugars and sodium – making it a great healthy diet guideline for just about everyone.

Why Don’t More People Follow the DASH Diet – and What Can Change That?

If the DASH diet is so widely beneficial and well-studied, why isn’t everyone following it? Analyses of health and nutrition in the US ranging from 1988 to 2012 showed that less than 1% of the US population adhered to the DASH diet and only 20% met half of the recommended nutrient levels in DASH. Compare these numbers to the fact that about half of americans have high blood pressure and it’s easy to see that there’s plenty of work to be done in increasing adherence.

How do we go about increasing adherence to the DASH diet, though? Well, first let’s look at why adherence is so poor: foods that are energy dense but nutrient deficient (“junk food”) is highly accessible and incredibly inexpensive – while fruits and vegetables are more expensive and less widely available in places like convenience stores and fast food restaurants. While the DASH diet can certainly be followed on a tight budget, changing the food environment that determines the accessibility of healthy food is a multi-faceted and daunting task involving community and policy changes. In addition, most hypertensive patients who would benefit from counseling on the DASH diet see primary care physicians exclusively – and therefore receive little nutrition counseling beyond suggestions of lowering sodium in the diet.  The poor adherence presents a call to action for primary care physicians to become more familiar with the DASH diet and refer patients to registered dietitians, who are well suited to provide dietary counseling.

image: Travis Bigg via Flickr

The DASH diet presents a wide variety of health benefits, making it a great guideline for a generally healthy diet – and an important focus for clinicians and registered dietitians. Increasing awareness and evidence-based knowledge of the DASH diet could certainly increase adherence to the diet and provide numerous health benefits to those who follow it.

Have you ever heard of or followed the DASH diet? 

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What Type of Protein Powder is Best for Weight Loss, Muscle Building and More? http://www.80twentynutrition.com/type-protein-powder-best-weight-loss-muscle/ http://www.80twentynutrition.com/type-protein-powder-best-weight-loss-muscle/#comments Tue, 11 Apr 2017 17:55:11 +0000 http://www.80twentynutrition.com/?p=3051 Looking for a protein powder to help you lose weight or burn fat, put on muscle or put on more bulk? You’ve come to the right place! Here’s my list of what type of protein powder is best for weight loss, muscle building and more! Pin this image for later! If you’re looking for ways...

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Looking for a protein powder to help you lose weight or burn fat, put on muscle or put on more bulk? You’ve come to the right place! Here’s my list of what type of protein powder is best for weight loss, muscle building and more!

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If you’re looking for ways to choose the healthiest protein powder based on ingredients lists, nutrition facts and more, check out my post on 5 Tips on How to Choose the Best and Healthiest Protein Powder.

How to Choose the Best and Healthiest Protein Powder - Christy Brissette media registered dietitian nutritionist - What to Look for When Buying Protein Powders - 80 Twenty Nutrition communications

For more Protein Powder 101 and other tips on shopping for a healthy protein powder, check out my national TV segment on CTV’s Your Morning Live!

How to Choose the Best and Healthiest Protein Powder - Christy Brissette media registered dietitian nutritionist on national TV: CTV Your Morning Live - What to Look for When Buying Protein Powders - 80 Twenty Nutrition communications

Whole Foods vs. Protein Powder

Of course, choosing whole foods that are rich in protein is the ideal way to get some protein into your day. Protein powder is more of a convenience option for those times when you’re on the go, traveling, or otherwise don’t have access to protein-rich foods. If you want to learn more about whole foods that are high in protein that you can add to your protein shake, I have the post for you!

What Type of Protein Powder Is Best?

Here are the most popular types of protein powder on the market and a list of:

  • The protein source
  • How quickly they’re absorbed by the body
  • What they do best (if they’re helpful for muscle building, weight loss, as a meal replacement and more)
  • Any other information you need to know
  • My favorite brands (if you don’t want to search around and do all the leg-work yourself).

Note that if you purchase any of these, I may get a small percentage to help me keep bringing you the latest Nutrition News!

Whey Protein

What Type of Protein Powder is Best for Weight Loss, Muscle Building and More? Media registered dietitian nutritionist Christy Brissette 80 Twenty Nutrition

Casein Protein

What Type of Protein Powder is Best for Weight Loss, Muscle Building and More? Media registered dietitian nutritionist Christy Brissette 80 Twenty Nutrition

Egg White Protein


What Type of Protein Powder is Best for Weight Loss, Muscle Building and More? Media registered dietitian nutritionist Christy Brissette 80 Twenty Nutrition

Plant-Based Protein Powders:

Read more about the benefits of plant-based diets and plant protein here!

Soy Protein

What Type of Protein Powder is Best for Weight Loss, Muscle Building and More? Media registered dietitian nutritionist Christy Brissette 80 Twenty Nutrition

  • A complete plant-based protein.
  • Soy helps lower cholesterol and offers bone health benefits.
  • If you want to avoid GMOs, choose organic as its not genetically modified.

Pea Protein

What Type of Protein Powder is Best for Weight Loss, Muscle Building and More? Media registered dietitian nutritionist Christy Brissette 80 Twenty Nutrition

  • Comes from yellow split peas.
  • Good for people with allergies, easy to digest.
  • Not a complete protein: for that reason, often see it paired with rice protein in protein powders so you get all of the essential amino acids you need (the classic beans and rice combo eaten in many parts of the world).
  • One of my favorite plant-based protein powders incorporates pea protein and others and is raw/sprouted. Check out Sunwarrior Raw Organic Plant-Based Protein in vanilla.

Hemp Protein

What Type of Protein Powder is Best for Weight Loss, Muscle Building and More? Media registered dietitian nutritionist Christy Brissette 80 Twenty Nutrition

  • Also not a complete protein.
  • Get the added benefit of omega-3 fatty acids which lower inflammation.

 

What’s your favorite type of protein powder? What type of protein powder is best for you and your needs so far? Share in the comments below!

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5 Tips on How to Choose the Best and Healthiest Protein Powder http://www.80twentynutrition.com/5-tips-choose-best-healthiest-protein-powder/ http://www.80twentynutrition.com/5-tips-choose-best-healthiest-protein-powder/#respond Tue, 11 Apr 2017 16:40:55 +0000 http://www.80twentynutrition.com/?p=3036 Pin this image for later! Wondering how to choose the best and healthiest protein powder? It all depends on so many factors: your individual nutrient needs, your goals, whether you’re on a special diet, and whether you have any allergies. And what do you want your protein powder to do for you? Are you looking...

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Wondering how to choose the best and healthiest protein powder? It all depends on so many factors: your individual nutrient needs, your goals, whether you’re on a special diet, and whether you have any allergies.

And what do you want your protein powder to do for you? Are you looking for a protein powder that’s going to help you stay full throughout the day, or are you looking to gain weight, build muscle or lean out and burn some fat? I’ve got 5 tips on how to choose the best and healthiest protein powder! Here’s your go-to guide to help you find the best option for you!

How to Choose the Best and Healthiest Protein Powder - Christy Brissette media registered dietitian nutritionist - What to Look for When Buying Protein Powders - 80 Twenty Nutrition communications

Of course, you can always make protein-packed smoothies using whole foods if you’d like to. Read my post about how to add protein to your shakes and smoothies using animal-based ingredients and also plant-based options.

The issue with making your protein smoothies using whole foods is it might not always be the most convenient or quick option. Like most people, you might not always have a fridge or a blender when you’re on the go!

How to Choose the Best and Healthiest Protein Powder - Christy Brissette media registered dietitian nutritionist on national TV: CTV Your Morning Live - What to Look for When Buying Protein Powders - 80 Twenty Nutrition communications

Thats where protein powders come in. Theyre portable and dont have to be refrigerated, so theyre great to keep in your gym bag, at your desk at work or to use when you travel.

How to Choose the Best and Healthiest Protein Powder - Christy Brissette media registered dietitian nutritionist on national TV: CTV Your Morning Live - What to Look for When Buying Protein Powders - 80 Twenty Nutrition communications

Check out my national TV segment on CTV’s Your Morning Live where I share my tips for choosing a healthy protein powder – and a few of my favorites!

How to Choose the Best and Healthiest Protein Powder - Christy Brissette media registered dietitian nutritionist on national TV: CTV Your Morning Live - What to Look for When Buying Protein Powders - 80 Twenty Nutrition communications

5 Tips on How to Choose the Best Healthy Protein Powder

1) Short ingredient list: Youre buying protein. You want it to be mostly protein, not lots of fillers!

2) Higher protein, lower carb: Choose a protein powder with at least 20 grams of protein per scoop and less than 5 grams of carbs. Youll probably be adding carbohydrates by mixing with milk or blending with a banana or eating a fruit.

How to Choose the Best and Healthiest Protein Powder - Christy Brissette media registered dietitian nutritionist - What to Look for When Buying Protein Powders - 80 Twenty Nutrition communications

3) Look for protein isolate. If youre using whey protein, look for protein isolate rather than concentrate. Isolate is more than 90% protein.

4) No sugars, starches or artificial sweeteners. Make sure your protein powder doesnt have artificial sweeteners or added sugar. Artificial sweeteners that end in olare sugar alcohols that can upset your digestive tract. Not a good look (or smell) at the gym or anywhere humans gather! Also be on the lookout for sugars (anything that ends in ose) or sugars in disguise such as dextrins or maltodextrins.

5) Pick a neutral flavour. If you buy a large tub of protein powder with a wacky flavour, like mint butterscotch or something, youre likely to get tired of it more quickly. Personally, I use a flavorless one so I can add anything I want. If Im craving a chocolate shake, I can easily add cocoa powder. If I want vanilla, all it needs is some vanilla extract. Its that easy!

How to Choose the Best and Healthiest Protein Powder - Christy Brissette media registered dietitian nutritionist - What to Look for When Buying Protein Powders - 80 Twenty Nutrition communications

What Type of Protein Powder Should I Buy? Whey Protein, Casein, Pea Protein?

You’re probably wondering if you should go for whey protein, casein, hemp, pea protein or some sort of blend of these. There are so many different protein powders on the market that even choosing a type of protein powder can be confusing. Check out this post about the different sources of protein powder and the pros and cons of each one.

How to Choose the Best and Healthiest Protein Powder - Christy Brissette media registered dietitian nutritionist - What to Look for When Buying Protein Powders - 80 Twenty Nutrition communications

Healthy Recipes Using Protein Powder

Did you know you can use protein powder in baked goods, oatmeal and more? Here are some fantastic recipes featuring protein powder… and they go beyond your typical smoothies!

Banana Bread Proats (Protein + Oats) in the Microwave

Chocolate Cherry Chia Overnight Oats (stir in 1 scoop protein powder)

Chocolate Cherry Chia Overnight Oats - vegan, gluten-free, no added sugar, no refined sugar, meal prep - Christy Brissette, media registered dietitian nutritionist - 80 Twenty Nutrition

Kiwi Lime Green Smoothie

Kiwi Lime Green Smoothie - vegan and paleo - pegan - recipe by Christy Brissette media registered dietitian nutritionist - 80 Twenty Nutrition

Golden Turmeric Smoothie

Tropi-Kale Green Smoothie

Tropical Kale Green Smoothie with Metamucil - vegan, gluten-free - Christy Brissette, Media dietitian, 80 Twenty Nutrition

Have any questions about using protein powder or how to choose the best and healthiest protein powder for you? Share your thoughts in the comments below.

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Is Coconut Oil Healthy? Your Top Five Coconut Oil Questions Answered. http://www.80twentynutrition.com/coconut-oil-healthy-top-five-coconut-oil-questions-answered/ http://www.80twentynutrition.com/coconut-oil-healthy-top-five-coconut-oil-questions-answered/#respond Fri, 07 Apr 2017 18:16:40 +0000 http://www.80twentynutrition.com/?p=3005 Coconut oil: you can’t browse social media (or grocery store shelves) without coming across it, or 15 new miracle uses for it all over your body. As far as eating it, though – is coconut oil healthy? Does it have research to back up all the hype? I’ve got your top five coconut oil questions...

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Coconut oil: you can’t browse social media (or grocery store shelves) without coming across it, or 15 new miracle uses for it all over your body. As far as eating it, though – is coconut oil healthy? Does it have research to back up all the hype? I’ve got your top five coconut oil questions answered!

Is coconut oil heart healthy?

Most of coconut oil’s heart health claims are based on its high content of medium-chain fatty acids. Basically, fats are classified by how long their carbon chain is, and how many double bonds that molecular structure has. Short and medium chain fatty acids and triglycerides (MCFAs/MCTs) are more easily absorbed than saturated long chain fatty acids and triglycerides (LCFAs/LCTs) – found in meat, butter, and dairy fat – since they are more water soluble. This also means that they can be transported directly to the liver, whereas LCFAs need to first be broken down and take a more roundabout way to the liver for oxidation – giving them more opportunities to be deposited around the body. Most of the saturated fat in coconut oil is lauric acid, a MCFA, rather than LCFA, as the majority of animal-based saturated fats are. Hence the idea that even though coconut oil has saturated fat, it’s healthier saturated fat. However, lauric acid is on the longer end of the MCTs (lauric acid has a 12 carbon chain, the unofficial definition of “medium-chain” is 6 to 12 carbon chain) and therefore might not even differ from LCFAs that much.

There’s also no conclusive evidence that consuming coconut oil significantly improves heart health. Some studies suggest that coconut oil consumption increases HDL cholesterol without an increase in triglycerides or LDL cholesterol – which is great news. Others suggest that coconut oil consumption increases total and LDL cholesterol, and would be better off replaced by unsaturated fats.

All in all – there’s not enough evidence to show that coconut oil is a cure-all for heart health. The MCFAs might provide some benefit – but they also might not be quite short-chained enough to reap the benefits. Depending on which study you look at, coconut oil might raise your good cholesterol (HDL) without backlash, but it might also raise your bad cholesterol (LDL). What do we know for sure, though? Unsaturated fats, like those found in olive oil, nuts, seeds, and avocado are consistently proven to be superstars for your heart.

photo credit: CogniTunes via Flickr

Does coconut oil promote weight loss?

Coconut oil is slightly lower in calories than other fats, since MCFAs have 8.3 calories per gram, as opposed to 9 calories per gram in LCFAs. But it still rolls in at 115 calories per tablespoon, as opposed to 120 calories in most other oils, so it’s definitely not a game changer in terms of saving calories.

More interestingly, though, MCFAs require more energy expenditure to metabolize than LCFAs. That means your body burns more calories while using up MCFAs, a good thing for weight loss! The downside? Studies showing this have only been tested with MCT oil – which doesn’t include lauric acid, the main MCFA in coconut oil, and only include shorter MCFAs. So – it’s unclear whether or not coconut oil would produce these results as well.

Consuming more MCFAs/MCTs shows some promise in improving weight loss – but the MCTs in coconut oil aren’t the ones being studied for weight loss effects, leaving us with no solid evidence that coconut oil has a significant impact on weight loss.

photo credit: Meal Makeover Moms via Flickr

Does coconut oil help control diabetes?

To sum this one up: hardly any human studies have been performed to test coconut oil’s effect (or lauric acid’s effect) on insulin sensitivity or diabetes, so we don’t know. A study of mice showed that both MCFAs and unsaturated LCFAs improved insulin secretion, while a study of rats showed that MCFAs may be less detrimental to insulin sensitivity than other saturated fats, but there’s no comparison there to unsaturated fats. It’s a possibility that MCFAs may work differently than saturated LCFAs regarding diabetes, but there’s not direct evidence related to coconut oil or even humans.

(image source)

Should I switch from other oils to coconut oil?

If you’re looking for a heart-healthier oil, a weight loss solution, or a diabetic cure – probably not. If you enjoy the flavor of coconut oil, adding some into your diet here and there won’t hurt, but I wouldn’t toss the olive oil from your cupboard just yet. Another factor to consider when choosing an oil for cooking is its smoke point – the point at which it oxidizes and could produce an off flavor. Coconut oil has a fairly low smoke point compared to other oils, so it’s not suitable for high heat cooking. Your best bet for high heat cooking like stir-frying is an oil with a high smoke point, like avocado oil or light olive oil.

Is coconut oil worth the hype?

While there’s an increasing body of research looking at MCFAs and their possible health benefits, current research on MCFAs and MCT oil can’t be applies to coconut oil. I’d say the hype surrounding health benefits of coconut oil is premature and likely exaggerated Personally, I won’t be running to the store for a big tub of coconut oil unless I’m using it in a specific recipe where I want its tropical flavor – like in my Coconut Lime Roasted Chickpeas and Thai Shrimp Soup with Lemongrass. The main oils in my house are extra virgin olive oil for its proven health benefits, and avocado oil for its higher smoke point. I advise my clients to do the same.

 

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Roasted Beet and White Bean Power Bowls with Apple Cider Vinaigrette! http://www.80twentynutrition.com/recipe/roasted-beet-and-white-bean-power-bowls/ http://www.80twentynutrition.com/recipe/roasted-beet-and-white-bean-power-bowls/#respond Wed, 05 Apr 2017 14:04:25 +0000 http://www.80twentynutrition.com/?post_type=recipe&p=2992 Am I the only one who gets stressed out about what to make when people are coming over for dinner? We had some friends we hadn’t seen in ages come over last Sunday and I wanted to make something healthy, customizable impressive and pretty easy… thanks to a weekend of non-stop working and house stuff!...

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Am I the only one who gets stressed out about what to make when people are coming over for dinner? We had some friends we hadn’t seen in ages come over last Sunday and I wanted to make something healthy, customizable impressive and pretty easy… thanks to a weekend of non-stop working and house stuff! I came up with these Roasted Beet and White Bean Power Bowls with Apple Cider Vinaigrette and everyone was thrilled! This recipe is vegan, gluten-free, dairy-free and the ideal balance of protein, slow carbs and healthy fats.

Roasted Beet White Bean Power Bowls with Apple Cider Vinaigrette - Vegan, Gluten-Free, Dairy-Free - recipe by Christy Brissette, media registered dietitian - 80 Twenty Nutrition

These yummy vegan power bowls are the perfect mix of textures and flavors. Hello, soft, creamy, crunchy and crispy. How ya doin’ savory, sweet, salty with a hint of sour tang from the apple cider vinegar? There will be a party in your mouth!


A #vegan #glutenfree Power Bowl #recipe you'll love! #nutrition
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Roasted Beet White Bean Power Bowls with Apple Cider Vinaigrette - Vegan, Gluten-Free, Dairy-Free - recipe by Christy Brissette, media registered dietitian - 80 Twenty Nutrition

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I love this recipe because you get to dress your own bowl the way you like it! That makes it the perfect meal to make if you’re having guests with different dietary restrictions or preferences over for dinner.

Roasted Beet White Bean Power Bowls with Apple Cider Vinaigrette - Vegan, Gluten-Free, Dairy-Free - recipe by Christy Brissette, media registered dietitian - 80 Twenty Nutrition

What are White Beans?

If you’re curious what I mean by white beans, there are actually 4 different types. They can be used somewhat interchangeably and have a mild flavor, so read on to discover your favorite!


There are 4 kinds of white beans. Which will you choose tonight?
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1) Cannellini Beans – a.k.a White Kidney Beans

These are my absolute favorite white beans. They have a creamy texture and mild flavor that makes them incredibly versatile. I love them in power bowls and use them to make dips. If you’re a parent trying to sneak some extra protein and fiber into your child’s meals, these beans are a great neutral and nutritious addition to baked goods!

2) Great Northern Beans 

Despite their name, Great Northern beans are medium-sized. They stay firm better than Navy beans do during cooking. They’re often used to make baked beans or pork and beans. Basically whenever you want to keep that bean shape intact after some slow and low cookin’!

3) Navy Beans – aka Pea Beans

If you’re making your white beans from dried beans rather than opening up a can, navy beans are a great choice because they cook up faster than the others. They’re also quite creamy and break down easily, so they’re great gluten-free thickeners and nutrient-boosters in your soups and chowders. Navy beans get top marks for being the highest in fiber amongst all beans, packing in 14 grams in a 3/4 cup serving!

4) Baby Lima Beans – a.k.a Butter Beans

These small beans get their buttery nickname thanks to the creamy texture they take on during cooking. They’re starchy and help thicken up soups and stews.
Roasted Beet White Bean Power Bowls with Apple Cider Vinaigrette - Vegan, Gluten-Free, Dairy-Free - recipe by Christy Brissette, media registered dietitian - 80 Twenty Nutrition

Now that we’ve gone through white bean 101, let’s hone in on some of our other powerful ingredients in our power bowl!

Some of the superfood ingredients and nutrients we’re getting from them include:

  • Heart-healthy monounsaturated fats and anti-inflammatory vitamin E in our avocado
  • Potential cancer-fighting isothiocyanates from our cruciferous vegetables (kale, cabbage and shredded broccoli stems)
  • Betalains, antioxidants that can help lower inflammation in our beets
  • Fiber and prebiotics for a healthy colon and gut flora thanks to our red rice and wild rice

Roasted Beet and White Bean Power Bowls with Apple Cider Vinaigrette!

Roasted Beet White Bean Power Bowls with Apple Cider Vinaigrette - Vegan, Gluten-Free, Dairy-Free - recipe by Christy Brissette, media registered dietitian - 80 Twenty Nutrition

Make a big batch for this recipe and then assemble for some incredible meal prep!


The ultimate time-saving tips for making power bowls! #dinnerin15 #nutrition
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Time-Saving Tips

  • Green Veggies: To make things faster, instead of shredding all of your own leafy greens, you can buy a bagged version that already has cabbage, kale, broccoli stems, Brussels sprouts or any other veggies you like. You can also use a food processor to slice and dice all of your veggies.
  • Beets: You can totally buy roasted beets that are ready to go! Or use pickled beets for some extra tartness.
  • Beans: Use canned or soak ahead of time (overnight is best). Use smaller beans like butter beans because they’ll cook faster.
  • Rice: Have you seen the awesome wild and brown rice mixes that come frozen? All you need to do is heat them up and they’re ready to use. Love it!

Enjoy!

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Roasted Beet and White Bean Power Bowls with Apple Cider Vinaigrette
These superfood-packed Power Bowls are vegan, gluten-free, dairy-free and contain the ideal balance of protein, slow carbs and healthy fats. Perfect for meal prep or a customizable dinner.
Servings Prep Time
4 10minutes
Cook Time Passive Time
45minutes 40 minutes
Servings Prep Time
4 10minutes
Cook Time Passive Time
45minutes 40 minutes
Ingredients
Power Bowl
Vinaigrette
Instructions
  1. Preheat your oven to 375 degrees F. Line a baking sheet with foil and then wrap each beet individually with foil (like you're making a giant Hershey kiss!). Set the wrapped beets on the baking sheet and roast for about 45 minutes.
  2. Meanwhile, prepare the rice according to package directions (do them both in the same pot). Get your beans boiling or rinsed depending on whether you're using dried or canned.
  3. Slice up/grate your veggies (or open a bag of pre-grated leafy greens to save time!) and cut your avocado into slices.
  4. When the beets are done, remove from the oven and carefully remove the foil from them using tongs and a fork. Careful, they're hot! Let them cool for 5 minutes and then slice them into 1/4" thick slices.
  5. For the vinaigrette: in a mason jar, combine the ingredients, put on the lid tightly and shake it up! Use as little or as much dressing as you like.
  6. If you're serving this meal family-style and want people to design their own bowls, put each of the ingredients into serving dishes and let people create their bowls. If you're doing meal prep, divide the ingredients between 4 containers. Enjoy!

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Golden Turmeric Smoothie http://www.80twentynutrition.com/recipe/golden-turmeric-smoothie/ http://www.80twentynutrition.com/recipe/golden-turmeric-smoothie/#respond Mon, 03 Apr 2017 14:45:45 +0000 http://www.80twentynutrition.com/?post_type=recipe&p=2970 I’d like to introduce you to one of my favorite new turmeric recipes, this Golden Turmeric Smoothie! It’s fruity and refreshing, yet earthy and spicy from the turmeric and ginger.  If you haven’t ever used turmeric in a smoothie, you’re in for a treat. It brings a gorgeous bright golden color and earthy flavor, in...

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I’d like to introduce you to one of my favorite new turmeric recipes, this Golden Turmeric Smoothie! It’s fruity and refreshing, yet earthy and spicy from the turmeric and ginger. 

If you haven’t ever used turmeric in a smoothie, you’re in for a treat. It brings a gorgeous bright golden color and earthy flavor, in addition to numerous health benefits! Check out my post on turmeric’s health benefits to read more about this superfood spice.

photo credit: Marina Boyarkina via Flickr

Golden Turmeric Smoothie
Servings
1serving
Servings
1serving
Ingredients
Instructions
  1. Place all ingredients in a blender and blend until smooth. Enjoy!

Have you ever made a smoothie using turmeric? What did you think? 

Try out this recipe and let me know how you like it in the comments below!

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