A Guide to Protein Powders

As anyone who reads this blog with any regularity can attest, I like smoothies...a lot. They make for a satisfying midnight snack and the perfect accompaniment to my nightly blog reading. Part of what attracts me to these blender creations is that they provide a convenient way to sneak in an extra serving of fruit, dairy, and, most pertinent to this post's topic, protein. Not only does the added protein hit ensure that I consume adequate amounts of this very necessary macronutrient, but it also adds a lovely "shake-like" texture to my blended beverages.

Over the years, I have experimented with them all: whey, soy, rice, hemp, even pea proteins. Here is a brief review of my protein adventures:

Whole Foods Soy Protein Powder
Given my obsession with all things Whole Foods, it shouldn't surprise you that I have sampled their house brand of protein powder.
*I have come to prefer non-animal sources of protein, so I opted to use their soy variety; they also produce a whey formula.
*Just two flavors are available: chocolate and vanilla. Both are quite palatable and lend themselves well to a variety of flavors.
*Unlike some powders, they may simply be mixed with milk--and still be tasty. Often protein powders need other components such as fruit or non-dairy ice cream to mask an unpleasant "protein" taste.
*Each packet contains 110-120 kcalories, 24 grams of protein, and partial supplementation in a few vitamins and minerals.
*Also available in canisters. A formula with added spirulina is also sold in some markets.
Living Harvest Hemp Protein
Just like my pal VeggieGirl, I have a healthy appreciation for this brand of protein.
*Available in 3 varieties: original, vanilla spice, and chocolate chili. My personal fave is vanilla spice (especially with mango!).
*Hemp has a very strong and distinctive taste, so I recommend easing your way into using this variety of protein. Get acclimated to its taste in combination with other flavors (from fruit, for example) before trying it on its own. Lindsay had the brilliant idea to mix it with oatmeal!
*Each 4 tablespoon serving contains 120-130 kcalories, 9 grams of protein, and a surprising 8 grams of fiber.
*Available in packets or canisters from their online store, as well in some Whole Foods markets.
To see more of my Living Harvest creations, click here.

Nature's Plus Spirutein
This was my first protein powder obsession...I will always have a special place in my heart for Spirutein.
*Available in SEVERAL varieties:
-Fruity: Strawberry-Banana, Strawberry, Strawberry Shortcake, Pina Colada, Tropical Fruit, Peaches 'n Cream, Tangerine Dream, Cherries Jubilee, Blueberries 'n Cream, Nutty Berry Burst, Banana, Raspberry Royale, Exotic Red Fruit
-Non-fruity: Egg Nog, Chai Latte, Chocolate, Vanilla, Chocolate Peanut Butter Swirl, Double Fudge Crunch, Chocolate Chip Cookie Dough, Cookies 'n Cream, S'mores, Cappuccino
-Flavors in italics are my favorites!
*Strawberry-inspired flavors are NOT good--their flavorings are simply not quite right. Think cough medicine.
*Spirutein develops a light and fluffy texture when whipped in a high-speed blender. Yum, smoothie "clouds."
*Select flavors are available in unsweetened varieties and are just as tasty!
*Nutritionals vary according to flavor, but most contain 100-130 kcalories, 14 grams of protein, and a wide variety of vitamins and minerals. I like that each serving provides 300 mg (30% RDA) of vegan calcium.
*Available in canisters or packets from many online stores, but I choose to order mine from Lucky Vitamin for their wide selection of flavors.
*My girl over at Gliding Calm likes to add Spirutein to her oats every now and then!
To see more of my Spirutein creations, click here.

Alive! Ultra Shakes
These provide a nice alternative to your average protein powders--great way to eat your peas!
*Available in soy and pea-rice protein blends, in vanilla and apples & cinnamon.
*Don't be turned off by their green color! They taste delicious, regardless of their slightly off-putting hue.
*Similar to Spirutein, Alive! shakes develop a pillowy texture when blended.
*Each serving contains 130 kcalories, 15 grams of protein, and whopping amounts of vitamins and minerals. You might not want to consume these daily so as to avoid excessive supplementation.
*Available in canisters or packets at Whole Foods Markets.
To see more of my Alive! shakes, click here.

Nutribody Protein
I received a large canister of Nutribody to sample for VegFamily--it turned out to be a favorite. You can read my review of it here.
*Available in a single variety, original (but it tastes like vanilla to me!)
*Sweet-tasting, despite its 0 grams of sugar...no stevia here either. Luo han is the sweetening agent here.
*Protein is derived from brown rice, making it suitable for those allergic to soy.
*Each 4 tablespoon serving contains 124 kcalories, 26 grams of protein, and 1.3 grams of fat. There is no other supplementation. (Bummer!).
*Quite possibly the most versatile protein powder I have used--perfect for any smoothie.
*Available in canisters on the company website.
To see more of my Nutribody creations, click here.

Amazing Meal
I received these packets as a result of my position at VegFamily as well--I will definitely order these for myself in the future!
*Available in 3 flavors: Original, Pomegranate-Mango, and Chocolate; all three are excellent, but I especially liked the mango and chocolate varieties.
*Protein is derived from hemp & rice, but the blend also includes a vast array of superfoods such as wheat grass, kale, and goji berries!
*Each serving contains 120 kcalories, 10 grams of protein, and an impressive 6 grams of fiber.
*Available exclusively at Whole Foods Markets.

To see more Amazing Meal creations, click here.

Nutribiotic Rice Protein
This provides the perfect compromise for the soy-averse and those who do not like the taste of hemp.
*Available in plain, vanilla, chocolate, and mixed berry. Formulas with added flax and antioxidants are also available.
*This powder tastes sweet to me as well, but it is completely free of sugar and sweeteners.
*I suggest adding a scoop of cocoa powder for a deeper, more instense chocolate flavor; otherwise it lends a "milk chocolate" flavor to your shakes.
*Each 1 tablespoon serving contains 55-60 kcalories, 12 grams of protein, and little to no other supplementation.
*Works well in Gina's breakfast cookies!

To see more of my Nutribiotic creations, click here.

Nutiva Hemp Shake
Another hemp protein after my heart...
*Available in 3 varieties: chocolate, amazon acai, and berry pomegranate. The amazon acai is undrinkable, in my opinion.
*Again, this powder has a strong hemp taste that is almost spicy; proceed with caution if you're a hemp newbie.
*This powder does not mix well with ice--combine only with fruit, milk/juice, or non-dairy ice cream/yogurt.
*Each serving contains 80-100 kcalories, 6-9 grams of protein, and 8 grams of fiber. You're out of luck if you're looking for additional supplementation.
*Available online at many outlets, including Amazon.
To see all my Nutiva creations, click here and here.

-You can revisit my post devoted to smoothie makin' here.
-I also reviewed another brand of protein (rather unfavorably) here.


Whew! I think that summarizes my protein powder career. I welcome comments, questions, and suggestions for other protein products. Enjoy!

Healthy Habits: Smoothie Makin'

In addition to my "Show and Tell" and product reviews, I thought I would add another genre to my Sunday features: Healthy Habits. These posts will include information about my health practices, especially the ones that I get asked about most frequently. I might post a recipe for a recurring dish, write about my food philosophy, or just fill you in on my fitness routine.

For today's edition, I thought I would talk about one of my food passions, the smoothie. Anyone who has read my blog for a while is well aware of my love of the blended drink. I make some sort of blender creation almost every night--they make great accompaniments to my late-night blog reading sessions:)

Sometimes I make shakes, sometimes I make smoothies, but regardless, they are usually relatively healthful; some are even downright nutritious. Smoothies and shakes are an excellent way to sneak in an extra serving of fruit, an additional dose of calcium, and a boost of protein. You can enjoy them as an evening snack, a portable breakfast, or even for lunch when you're just not feelin' the sandwich route.

So today, I explain the science behind my blender experimentation.

The Liquid
I have found that the best smoothie liquid is soymilk. Some people prefer juice or regular cow's milk, but I exclusively use Silk Plain or Silk Plain Light. I have tried using almond milk, and I was not satisfied with the results, although I have yet to make an attempt with hemp milk. I also use about .5 cup of water (you'll see why later).

Amount required: 1.5 to 2 cups total.
The Protein
While protein powder is not essential to a quality smoothie or shake, the texture it lends to the beverage is irreplaceable. It provides just enough froth and thickness for my preferences.

Other benefits include (duh) extra protein, plus many varieties are also fortified with vitamins and minerals. I look for brands that provide at least 6 grams of protein per serving; I especially like brands that include a considerable amount of calcium, vitamin B12, and iron.

I prefer non-animal based proteins, such as soy, hemp, rice, and pea proteins, although you could probably achieve a similar consistency using whey protein powders. Here are a few brands I like:

-Nutiva HempShake (hemp; 6-9 grams protein per serving; available in berry pomegranate, Amazon acai, and chocolate)
-Spirutein (rice, pea, and soy blend; 14 grams protein per serving; available in countless flavors)

-Living Harvest (hemp; 8-13 grams protein per serving; available in plain, vanilla spice, and chocolate chili)

-Alive! (rice/pea blend, soy [although whey is also available]; 15 grams protein per serving; available in apples and cinnamon, vanilla) Amount needed: 1 serving (varies by brand)
The Solid
AKA "the chunk" of the smoothie. I keep a constant stock of frozen fruit on hand, with a variety available so that I don't get bored. Current favorites include cherries, mango, pineapple, banana, strawberries, and blueberries, although feel free to use your own favorites.
For a decadent shake, you can use ice cream or a similar product in place of, or in addition to the frozen fruit. I prefer the So Delicious line of fruit-sweetened, dairy-free desserts. Amount needed: 1 cup total
The Garnish
I like just a touch of crunch on top of my smoothies--it adds taste, texture, and visual appeal. A few of my favorites include:

-Nature's Path Granola
-wheat germ
-whole grain graham crackers
-shredded coconut
I recommend chocolate syrup for shakes.
The Method
My method is not ground-breaking--I just dump and blend, really. Here's the sequence anyway:
1) Pour liquid. Start out with that half cup of water first. That way, you can tell if there is a leak in the seal of the blender without having to clean up a mess of soymilk. Once you have ascertained that the blender is ready for action, pour in your milk of choice.
2)Add the powder. If you wait to put it last, it gets whizzed all over the top of the blender and doesn't get incorporated into the smoothie or shake.
3) Add the fruit and/or ice cream.
4) Blend. If you have a multi-setting blender, use the ice crush button first, then try the liquefy/smoothie button.
5) Taste test. If it needs sweetness, add a touch of agave nectar or stevia. If the texture is not to your liking, add a few ice cubes or thin it out with water/soymilk.
6) Pour into the receptacle of choice, top with garnish, and enjoy!

If you have any questions you want answered or suggested topics of discussion for future editions of Healthy Habits, please let me know. Enjoy your evening!

Speedy Post

Hello all--I am taking a quick break from studying muscles (of which there are WAY too many) to post a few pictures. The commentary will be brief...a rare occurrence on this blog!

Monday
The shake of the evening was a winner: Chocolate and Chocolate Peanut Butter So Delicious, Cookies N Cream Spirutein, and Silk soymilk. Heaven in liquid form.
Tuesday
Another tofu scramble, but this time without the tahini. I added some vegan cheddar and sliced mushrooms as well. A whole wheat mini bagel and an orange rounded it all out.
Lunch after class consisted of jarred pasta sauce (Classico brand), farmers' market squash, Gimme Lean sausage, and pasta, all mixed up in a delicious mound. I had some trail mix for "dessert;" there were raw almonds and Craisins.
Since a few of you have asked that I post pictures of my snacks, here is just one example: Oikos Greek yogurt with blueberries and carrots dipped in hummus.
Dinner was whipped up in about 5 minutes--whole wheat couscous, kidney beans, garlic, broccoli, and minced onion. I also had the obligatory side salad, plus an unpictured banana with PB.
For my shake, I combined whole frozen strawberries, strawberry Spirutein, plain soy yogurt, and Nature's Path Pomegranate granola.
Wednesday
I enjoyed a lovely breakfast outside this morning--it was unusually mild today. I had Quaker Multigrain cereal with a half banana mixed in, plus a Nutiva chocolate hemp shake made with almond milk and the other half banana.
Just before heading to class this afternoon, I made a tofu/hummus wrap (using two flavors of hummus!) on a whole grain tortilla. I also had a Greek salad with Romaine, roasted red pepper, Kalamata olives, and balsamic vinegar. The sliced apple satisfied my sweet tooth.
For dinner I made a strange ratatouille out of leftover hearty tomato soup, zucchini, and leftover chickpeas/fava beans. I dipped whole grain bread in this delicious dish, and I had some mixed berries too.
Ciao for now!

Gimme Some Mo' Cocoa

As promised, today I present you with a few product reviews. I've noticed that the new products I've been trying over the past few weeks have a common ingredient...cocoa! There's just something about that intense bittersweet flavor that keeps me comin' back for mo'. Most recently, I've been satisfying the craving with Jocolat bars, Enjoy Life Chocolate Chips, and Living Harvest Chocolate Chili Hemp Protein.

Jocolat
Put simply, the people at the Larabar HQ are geniuses. Every product I have tried has been truly delectable, and the chocolate Jocalat bar was no exception. The flavor was nothing but deep, rich, (dare I say it?) fudginess.

I am reluctant to use such phrasing because I find it hard to believe given the list of ingredients. Larabar has created a name for itself on the fact that its products feature short but sweet ingredients lists, usually consisting of no more than dried fruit and nuts. The Jocolat varieties include a few more ingredients to get that brownie-like taste, but the list is still impressively simple. The chocolate bar that I tried included dates for that luscious sweetness, plus organic almonds, walnuts, cocoa powder, cocoa mass, and cashews.

While many choose Larabars for convenient on-the-go or on-the-job snacks, I enjoyed mine within the comfort of my own home and washed it down with a glass of chilled almond milk. Perhaps eating the Jocolat bar this way enhanced its brownie-ness; I siezed the opportunity to relax with a healthy indulgence.
Healthy indulgence? Isn't that an oxymoron? Not this time. The chocolate Jocolat bar contains 190 kcalories and 10 grams of fat, only 2 of which are saturated. The fats in this bar are derived from all those heart-healthy nuts in the ingredients--there is no need to feel guilty about the fat content on this bar. Additionally, there are 5 grams of protein and a whopping 5 grams of fiber, a combination that will assuredly keep you satisfied for a while. The 18 grams of sugar present in the bar is a bit high, but the sugar content comes not from added sugars but from a natural and whole ingredient: dates.

Other nutritional benefits include 10% RDA for iron, 8% RDA for magnesium, plus 3 grams of Omega-6 fatty acids, and each bar counts as one fruit serving. I can't wait to try some of the other flavors!!
Other flavors currently available include chocolate orange, chocolate cherry, chocolate mint, chocolate coffee, and chocolate hazelnut. What are your favorites?

Warning: Jocolate bars can be pricey--at Whole Foods they cost upwards of $1.79.

Enjoy Life Chocolate Chips
In case you haven't noticed, I like to make shakes...a lot. A few weeks ago I was in search of the perfect Choco-nana shake topper when I stumbled upon these chocolate chips. As the package proudly proclaims, they are dairy, soy, and gluten free, making them perfect for allergy sufferers and vegans alike.
I was immediately struck by the short ingredients list: evaporated cane juice, chocolate liquor, and non-dairy cocoa butter. Sounds like a good combination to me. These chips are actually miniature chocolate chips, and each tiny piece packs intense cocoa flavor. They have made a great addition to my evening shake indulgences, but you could also include them in your favorite chocolate chip cookies or mix them into a trail mix.

Each serving contains 75 kcalories, 5 grams of fat (3 gram saturated), and 7 grams of sugar. The saturated fat is a bit high, but the likelihood of my eating multiple servings in one sitting is low, so I think it's alright to live a little:)
Each 10 oz. bag costs just $1.99 at Whole Foods, much lower than other brands that charge as much $4.39.

Living Harvest Chocolate Chili Hemp Protein
Thanks to a recommendation from a certain VeggieGirl, I have a new recent obsession: Living Harvest Hemp Protein. I use this powder in my blender concoctions almost every night. Its taste and nutritional profile are nearly impossible to match.

It wasn't until recently that I got a chance to try the chocolate chili flavor; I had formerly been a devoted vanilla spice fan. All it took was one rendezvous with a frozen banana, and I was hooked on this flavor too. The chili flavor is almost indetectable except for a slight kick in the background; the most prominent component of the taste is cocoa by far.

Yet another pleasantly brief ingredients list for this product: Hemp Protein (100% Organic Hemp Seed), Organic Unrefined Whole Cane Sugar, Organic Unsweetened Cocoa Powder, Organic Cinnamon, Organic Pure Ground Vanilla Bean and Organic Chilies.

A generous 4 tablespoon serving provides 130 kcalories, 3.5 grams of fat, 8 grams of protein, and a surprising 9 grams of dietary fiber. The sugar content remains low at 6 grams, despite the fact that there are no artificial sweeteners present. Love it!

You can purchase Living Harvest products online at their website or other e-retailers, such as iHerb.com. Some Whole Foods may also carry canisters of the chocolate chili powder.

I hope you enjoyed this second round of product reviews. Happy Sunday!