Tag: healthy living

Protein Powder Taste and Texture Considerations

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health.

Taste and Texture Considerations

Taste and texture of protein powder can vary greatly depending on processing methods, flavorings, and other additives brands choose to use.  

Whey and casein proteins generally have a very light, minimal ‘milky’ flavor. Whey tends to have a smoother consistency while casein, specifically micellar casein, is slightly more granular and is harder to mix into liquid.    

For plant proteins, the underlying flavor varies depending on the type of protein used. Generally, the taste is reminiscent of the original ingredient. Legume-based proteins may taste slightly earthy, nut-based proteins slightly nutty, and brown rice protein generally has a minimal mild flavor. Plant based proteins may sometimes have a more granular texture due to greater fiber content. 

Hydrolysates, whether milk or plant protein, naturally have a bitter flavor. Enzymes may be added during the manufacturing process to reduce the bitter flavor, while flavorings and sweeteners may be added to the finished product to help mask the bitter flavor.  

Brands may choose to include powdered milk or coconut creamer, nonfat dry milk, and more to create a richer consistency and creamier final product. Be aware that the inclusion of these ingredients might increase the amount of sugar and fat in your protein powder and slightly decrease the rate of utilization. Be particularly mindful of saturated fat and added sugar – we want to moderate our intake of these nutrients for general health and wellbeing, as most Americans typically overconsume them. 

Sweeteners

Alternative sweeteners are commonly added to protein powder to provide a sweet, palatable taste without using added sugar and increasing calories. These sweeteners work by activating the sweet taste receptors on our tongue but are processed and digested in different ways.  

Stevia: Stevia sweeteners come from a specific extract of the stevia plant, known as steviol glycosides. It is a non-nutritive sweetener, meaning it provides no calories. It is about 200-400 times sweeter than table sugar, and it is generally recognized as safe by the FDA with no specific acceptable daily intake (ADI). Stevia is generally well tolerated with little to no side effects. Some people describe the aftertaste of stevia sweeteners as metallic or licorice.  

Monk fruit: Monk fruit sweeteners come from lo han guo, or monk fruit plant. The seed and skin of the fruit are crushed to produce juice, then certain sweet-flavored antioxidants called mogrosides are separated from the naturally occurring sugar. It is non-nutritive, 100-250 times sweeter than table sugar, and the FDA has set an ADI of 4 mg per kg of body weight per day. Monk fruit is generally well tolerated with little to no side effects. It is a member of the gourd family and therefore may not be suitable for individuals who have an allergy to pumpkin, squash, cucumber or melon.   

Sugar alcohols: Sugar alcohols are a cross between sugar and alcohol molecules, called polyols, that are 25-100% as sweet as table sugar. Some sugar alcohols occur naturally in fruits and vegetables and may also be man-made. There are currently 8 sugar alcohols generally recognized as safe by the FDA, the most commonly used being xylitol, erythritol, mannitol, isomalt, and sorbitol. They are low-calorie sweeteners and can contain between 1.5-3 calories per gram. They are partially digested in the small intestine and then fermented in the large intestine. Sugar alcohols are generally well tolerated in small amounts, up to 10-15 grams per day. Excess sugar alcohol can have a laxative effect, may cause additional gastrointestinal upset like bloating and flatulence, and are not suitable for those following a low-FODMAP diet.  

Sucralose: Sucralose is a man-made non-nutritive sweetener that is about 400-700x sweeter than table sugar. It is generally recognized as safe by the FDA and has an ADI of 5 mg per kg of body weight per day. Some research suggests that sucralose may have negative effects on good intestinal bacteria when consumed in excess over long periods of time, but more research needs to be conducted.  

Acesulfame Potassium or AcesulfameK: AceK is a man-made non-nutritive sweetener that is about 200 times sweeter than table sugar. It is generally recognized as safe by the FDA with an ADI of 15 mg per kg of body weight per day. It has a slight bitter aftertaste and contributes to daily potassium intake, so it may not be suitable for individuals who need to limit potassium.  

Indigestible fibers: Chicory root fiber, inulin, allulose, oligofructose, and others are prebiotic fibers that that are found in some fruits and vegetables. They are not fully digested in the small intestine and instead ferment in the large intestine and colon, feeding good gut bacteria. This can be beneficial for those looking to increase satiety and their dietary fiber intake. They stimulate sweet taste receptors on the tongue and are generally recognized as safe by the FDA. Indigestible fibers may cause gastrointestinal upset such as gas, bloating, and flatulence in large amounts and in sensitive individuals. They are not suitable for those following a low-FODMAP diet. Isomalto-oligosaccharides may also be labeled as a prebiotic indigestible fiber, but new research suggests that they may actually be slow-digesting carbohydrates that fully contribute to caloric intake. 

Key Takeaways

  • The flavor of protein powders is generally reminiscent of their original ingredient but can vary depending on what flavors and extra ingredients are added. Hydrolysates tend to be bitter, while plant proteins and casein tend to have a more granular texture.   
  • Out of many alternative sweeteners used, stevia and monk fruit are typically tolerated the best.
  • Sugar alcohols and prebiotic fibers have a greater chance of causing gastrointestinal symptoms, but can be well tolerated in small amounts. 

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com 

Protein Powder and Third-Party Certifications

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health 

The Food and Drug Administration (FDA) does not approve dietary supplements for safety and efficacy before they are put on the market. Instead, it is up to individual companies to create and enact a plan that ensures their products, facilities, and production methods meet safety standards. After the product becomes commercially available, the FDA may periodically inspect manufacturing facilities, supplement labels, and adverse events reported by consumers. Limited inspections and product testing poses an increased risk for dietary supplements to become contaminated with other substances or cut with lower quality ingredients. Some companies opt to pay a third-party organization to inspect their facilities, certify that Good Manufacturing Practices (GMP) are being met, and purity test products before they’re commercially available. Look for these certifications:  

NSF Certified for Sport: This certification screens for 270+ banned substances, conducts random GMP facility audits, product toxicology assessments, tests raw product materials, and verifies the Supplement Facts label. Every batch of a product is tested before it is released to the market. 

Informed Sport: This certification screens for 200+ banned substances, conducts random GMP facility audits, product toxicology assessments, and tests raw product materials. Every batch of a product is tested before it is released to the market.  

Informed Choice: This certification screens for 200+ banned substances, conducts random GMP facility audits, product toxicology assessments, and tests raw product materials. Products are purchased for monthly blind testing.  

Good Manufacturing Practice: GMP facilities are required to prove the cleanliness and sanitation of their facility, manufacturing, and storage practices. General guidelines are provided, and it is up to the manufacturer to determine how best to meet them.  

Key Takeaways

  • Third party certifications ensure the quality and purity of protein powders.   
  • Third-party certifications are the gold-standard for protein powder.

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com 

Plant Proteins 101

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health 

Plant-based protein sources typically come from legumes, grains, seeds, and nuts. Some of the most commercially available plant-based protein powders are pea, soy, hemp, and brown rice protein. While there are a variety of other plant-based protein sources that are used as secondary ingredients, less is known about their individual bioavailability and rate of utilization. Many plant-based protein powders use a combination of protein sources to offer a complete protein. Individual plant-based proteins may contain all 9 essential amino acids, but not in sufficient amounts for health. The rate of utilization of each protein source may vary depending on how it has been processed.    

Manufacturing - Concentrates vs Isolates

Most plant-based protein powders undergo a similar method of manufacturing of hulling, milling, filtering, and drying. First, the plant product is hulled to remove any hard outer coatings and insoluble fiber. Next, the plant product is milled into a fine-ground plant meal. Soybeans, hemp hearts, and nuts must be pressed to remove their oil, which may occur before or after milling. Filtering is the next step, and the method of filtration will determine how concentrated the protein becomes. Two of the most common methods are dry and wet fractionation, or a combination of the two.  

Dry Fractionation

During dry fractionation, the milled plant meal is typically filtered using an air classifier or by electrostatic separation. Protein, carbohydrates, fiber, and other minerals have different shapes, weights, and electrostatic charges. The air classifier can filter the protein from other materials based on its shape and weight, and only requires air. Electrostatic separation, on the other hand, uses an electrostatic charge to separate the protein from other particles. Dry fractionation is used to make plant protein concentrates while using fewer energy and resources. The protein content in the final product can range widely, with research suggesting anywhere between 30-80% percent total protein content.  

Wet Fractionation

Wet fractionation is a method used to make plant protein isolates and is filtered by isoelectric precipitation or ultrafiltration. The milled plant meal is treated with an alkaline water solution to dissolve the protein in water and separate it from other particles. For brown rice protein specifically, the water and ground rice mixture is treated with enzymes to separate the rice protein from naturally occurring carbohydrates. The solution is then spun in a centrifuge to separate and remove the insoluble particles like carbohydrates and minerals.

For isoelectric precipitation, an acid is added to the remaining liquid to adjust the pH and form a plant protein ‘curd’. The curd is then washed with a basic water solution to neutralize the pH and can then be dried into a powder.

For ultrafiltration, the water and protein solution undergoes an ultrafiltration method using a membrane and pressure, similar to that of whey protein, to remove carbohydrates, minerals, and other particles. The pH of the filtered solution is then neutralized to create a plant protein isolate that can be dried into a powder.

Best Use

Pea Protein is a common main ingredient as it has a medium-high bioavailability and rate of utilization, though it lacks a sufficient amount of methionine. It is best suited for post-exercise recovery and increasing total daily protein intake. If using pea protein for post-exercise recovery, consider opting for a pea protein isolate as it will have a higher rate of utilization and total protein content.  

Soy protein has a high bioavailability, medium-high rate of utilization, and is one of few plant-based complete proteins. It is less frequently used due to being a common allergen but is best suited for either post-exercise recovery or increasing total daily protein intake. If using soy protein for post-exercise recovery, consider opting for a soy protein isolate as it will have a higher rate of utilization and total protein content. 

Brown rice protein has a medium-high bioavailability and a medium rate of absorption. It lacks a sufficient amount of lysine. Due to its medium rate of absorption, its best use is increasing total daily protein intake. 

Hemp Protein has a high bioavailability and medium rate of absorption. It lacks sufficient amounts of isoleucine, valine, lysine, and phenylalanine. Due to its medium rate of absorption, its best use is increasing total daily protein intake. 

Key Takeaways

  • Many plant-based protein powders use a combination of protein sources to offer a complete protein. Individual plant-based proteins may contain all 9 essential amino acids, but not in sufficient amounts for health. 
  • If using a protein powder to increase total daily protein intake, protein concentrates are best. 
  • If using plant protein powder for post-exercise muscle recovery, pea or soy protein isolate-based is best. Protein hydrolysates are typically beneficial for only high-level athletes. 

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com 

Whey and Casein 101

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health 

Milk contains two forms of protein, whey and casein. About 80% of the protein in milk comes from casein, while the remaining 20% is whey. Both whey and casein have high bioavailability and a complete amino acid profile, but their rate of utilization varies greatly. Whey has a high rate of utilization, while casein has a low rate of utilization.  

Manufacturing – Concentrates vs Isolates vs Hydrolysates:

Many brands choose to separate the proteins into two different supplements due to the difference in rate of utilization. These milk proteins are separated from one another as byproducts of cheese production. Pasteurized milk is heated and treated with enzymes that cause casein to solidify into curds and separate from the liquid whey. The liquid whey and casein curds are then separated from one another and can be used to make dietary supplements (protein powder) or in casein’s case, cheese.  

The liquid whey undergoes microfiltration, where a combination of pressure and a semi-permeable barrier filters out the smaller molecules of lactose, carbohydrates, minerals, fat, and water. The protein molecules are too big to pass through the filter, resulting in a whey protein concentrate liquid. The product contains mostly whey protein, with small amounts of lactose, carbohydrates, minerals, and fat remaining.  

Whey protein isolate has a higher concentration of protein and minimal amounts of lactose, carbohydrates, and fat. To get whey protein isolate, the concentrated whey protein liquid undergoes additional filtration, known as ultrafiltration, to further remove remaining lactose, carbohydrates, minerals, and fat to isolate the whey protein.

Whey Protein Hydrolysate is sometimes referred to as ‘partially digested’ because it has undergone a process called hydrolysis. Hydrolysis is a process that naturally occurs in the digestive tract by enzymes to break down the chain of amino acids linked together as a protein. The protein is broken into smaller chains called peptides and into single amino acids, which can be readily absorbed by our body. To create whey protein hydrolysate, liquid whey is treated with a protein-digesting enzyme, heat, and an alkaline solution prior to being filtered and concentrated. The protein-digesting enzyme begins breaking the amino acid chains from proteins into peptides, the alkaline solution ensures the solution stays at a proper pH, and then the solution is heated to stop the enzyme from fully digesting the peptides. The resulting hydrolyzed liquid whey can then be filtered and concentrated.

The whey liquid, whether concentrated, isolated, or hydrolyzed, is loaded into a large dryer that blasts it with hot and cold air to dry the liquid whey into powder form and remove any remaining water. The dried and powdered protein product is then distributed to companies who can combine it with their own additional blend of flavors, ingredients, and additives to create the protein powders you see on our grocery shelves. 

As for casein, the curds are removed from the liquid whey and are washed with low-pH water to remove lactose, fat, and other molecules. The acidic environment also removes some minerals, and the curds are pulverized into a smooth paste. To bring the pH of the acidic casein curds to an optimal range, and to make the isolated casein proteins soluble in water, they are treated with an alkaline solution. This solution is typically sodium hydroxide or calcium hydroxide, to form sodium or calcium caseinate. 

Micellar casein is created by the microfiltration of skim milk. This process does not require the casein to be turned into curds and separated from the whey; casein micelles are large enough that smaller molecules of whey, lactose can be filtered away without having to solidify the curds.  

Some brands will include milk protein concentrate or milk protein isolate as a secondary ingredient in their protein powders. Milk protein is the natural combination of casein and whey, the two proteins are not separated as outlined above. Instead, the milk is filtered to concentrate both milk proteins. This type of protein retains more of the fat, carbohydrates, lactose, and minerals naturally occurring in milk.  

Best Use

Whey Protein Concentrate (WPC) has a protein content of up to 89% and contains small amounts of naturally occurring carbohydrates, fat, and lactose. Due to its high bioavailability and rate of utilization, WPC is best used for post-exercise recovery and increasing total daily protein intake.  

Whey Protein Isolate (WPI) has a protein content of 90% or greater with minimal carbohydrates, fat, and lactose. WPI likely has a slightly higher rate of utilization and cost than WPC due to the additional filtration it undergoes to further concentrate the protein and limit other substances. These factors make WPI best used for post-exercise recovery.  

Whey Protein Hydrolysate (WPH) has a protein content of 90-95%, and minimal carbohydrates, fat, and lactose. WPH has a high bioavailability and the highest rate of utilization of whey protein powders due to its highly absorbable peptide form. The additional processing required to hydrolyze the protein increases the overall cost of WPH. The best use of WPH is post-exercise recovery for high level athletes or individuals that are lactose intolerant and experience discomfort using WPC or WPI.   

Calcium or Sodium Caseinate are isolated casein proteins that are bound to either calcium or sodium to make them soluble in water. Sodium caseinate will contribute to daily sodium intake and would not be suitable for those with high blood pressure or hypertension. Calcium caseinate will increase daily calcium intake, which can be beneficial for those trying to increase total calcium or not suitable for those who may need to avoid it. They have a medium-high bioavailability and a slow rate of utilization, making their best use increasing total daily protein intake.  

Micellar Casein is the naturally occurring form of casein in milk products. It has a medium-high bioavailability and a slow rate of utilization, even slightly slower than caseinates. Its best use is for increasing total daily protein intake 

Key Takeaways

  • If using a protein powder to increase total daily protein intake, protein concentrates or casein are best. 
  • If using milk protein powder for post-exercise muscle recovery, whey protein isolate or hydrolysates are best. Protein hydrolysates are typically more beneficial for high-level athletes. 

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com 

Introduction to Protein Powders

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health 

Meeting our daily protein needs through food sources is ideal for proper nutrition. We don’t want to use protein powder to replace meals, though using protein powder can be very beneficial for health in a variety of circumstances.  

If the thought of protein powder conjures images of the gym and exercise, there’s a good reason. Protein powder provides a concentrated and efficient source of protein immediately after a workout to stimulate muscle growth and aid in recovery. Consuming a source of protein after exercise is beneficial for both aerobic (cardio) and anaerobic (strength) training.  

Protein powder can also help people meet their daily protein needs or increase how much they consume for: 

Satiety: Protein helps us feel full and satisfied during meals; It takes longer to digest than carbohydrates and may reduce hormones that stimulate hunger while boosting hormones that promote satiety.  

Wound healing: Protein is required to build, maintain and repair all the tissues in our body, not just muscles. If we have a wound, our body needs additional protein to aid in the healing process.  

Preventing the breakdown of muscle tissue: Maintain muscle mass during periods of intentional or unintentional weight loss.  

Trouble meeting protein needs by food alone: For high level athletes and very active individuals the amount of protein required to keep up with the demands of exercise can be greater than what you can comfortably consume as food. In that same vein, those that have certain dietary restrictions and trouble with chewing, swallowing, or appetite may find it difficult to meet protein needs through food alone.  

Important Terms

Bioavailability: How much of a substance can be absorbed and used.

Bioavailability is important because we want as much out of our supplement as possible. Protein powder with low bioavailability is low quality. We want to be able to absorb and use as much of the supplement we’re buying as possible. 

Rate of Utilization: How quickly a substance can be absorbed and used.

Rate of utilization is important to consider depending on how you’re using a protein powder. A high rate of utilization means that our body can absorb and use the protein very quickly. A high rate of utilization is ideal for post-exercise recovery because it can quickly be sent to our muscles to repair and build them. A low rate of utilization is ideal for satiety and may help prevent muscle protein breakdown. Any protein powder with a medium rate of utilization is beneficial for meeting or increasing daily protein needs.

Complete Protein: Contains all 9 essential amino acids in sufficient amounts for health.

When supplementing the diet with protein for any reason, we want to ensure that we’re getting a complete amino acid profile. Protein is made of building blocks known as amino acids. There are 21 amino acids, 9 of these are known as essential amino acids because we must consume them through our diet. The essential amino acids are Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. When protein is consumed, it is broken down into individual amino acids to be used for various functions throughout the body. 

A quality protein powder should have medium-high to high bioavailability and be a complete protein. If using protein powder for post-exercise recovery, a medium-high to high rate of utilization is also optimal. 

Key Takeaways

  • Protein powder can be very helpful to meet daily protein needs but should not be used as a replacement for food and meals.  
  • A quality protein powder should have medium-high to high bioavailability and be a complete protein. If using protein powder for post-exercise recovery, a medium-high to high rate of utilization is also optimal.

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com 

Our Dietitians’ Local Favorites

One of the many things Harmons excels at is supporting local products. With over 6,000 local products to choose from, there’s no shortage of variety if you’re looking for food grown or made close to home. You’ll notice local products are clearly tagged on our shelves and our eShop website with a blue local logo. 

Another tag unique to Harmons is our Dietitians Choice tag. This helps you find a healthier choice in any given category instantly with the ease of seeing the green logo. There is a select group of products that we carry that meet criteria for both the “local” and “Dietitians Choice” tags. When you buy these items, you  support local businesses and make a nutritious choice to fuel a healthy lifestyle. Now that’s a winning combination.  

With that in mind, we’d like to spotlight some of our favorite local, Dietitians Choice foods and meals using them. 

Oakdell Farms Eggs

Oakdell Farms started with one of the founders being gifted 10 chickens back in 1905. They have since built their business into three operation sites with the closest being in Lewiston, Utah. Lewiston lies in the beautiful wide-open space on the border of Utah and Idaho. Their eggs provide inexpensive, quick-cooking protein that can be used to make a meal satisfying and tasty. Try the omega-3 eggs for an extra boost of healthy fat that may lower risk of cardiovascular disease, certain types of cancer, and cognitive dysfunction such as Alzheimer’s. If you are not a fan of seafood, it is important to consciously get omega-3’s from other sources like these eggs.

Laziz Foods Dips

Laziz is Lebanese for “tasty and lighthearted.” Laziz Foods got their start by selling hummus at farmers markets in Utah. They’ve now expanded into a restaurant in Salt Lake City called Laziz Kitchen, and produce other Lebanese dips for Harmons stores such as baba ghanouj (eggplant-based dip), garlic toum, and beet dip. These sauces are perfect for crisp cut veggies, pita, pita chips, or spread on wraps. Because they are chickpea, eggplant, garlic, or beet based, they are nutritious picks. Additionally, they contain less sodium and calories than their competitors while still packing a flavorful punch. 

Salsa Del Diablo

Salsa Del Diablo began with Daniel Benites making homemade salsas for his friends. Eventually his wife suggested that they start selling them. Their variety of flavors offers a favorite for all tastebuds and diets. Many of the flavors are gluten free and vegan. The special reserve salsa is a traditional combination of roasted tomatoes and peppers, tomatillo guacamole salsa offers a slightly creamy take on tomatillo salsa, and cashew dream is a smoky, creamy dip. Cashews are the magic ingredient for creamy vegan sauces. 

G2G Bars

G2G protein bars opened their doors in Orem, Utah in 2010. These nut butter and whey protein isolate-based bars are rich in healthy fat and protein. They’re sure to fill you up and keep you satisfied until your next meal. One indication of freshness of these bars is that they are stored in the refrigerator. Every bar is gluten free and offers 18 grams of protein. The company shares their tagline which is, “when you eat one, you’ll know!” We do indeed know that these bars are locally manufactured, healthy goodness that we want to share with our customers. 

Pop Zero

Pop Zero Popcorn comes out of Provo, Utah and uses two unique ingredients, algae oil and pea protein! This plant-based popcorn is a wonderful option with all the flavor but less salt and saturated fat than other popcorn. Algae oil combined with their winning flavors (cinnamon toast, sea salt, and cinema) makes for a perfect snack. Like fish oil, algae oil contains the valuable omega-3 fatty acids that are mentioned above. 

Meals that Hit Close to Home

Here are some simple meal combinations from some tasty local Dietitians Choice products. If you have 15 minutes to spare, you have time to prepare these meals! 

Bagel Breakfast Sandwich 

  • Toast a Bubba’s 100% whole wheat skinny bagel (South Jordan, UT) 
  • Add spinach on top of egg and put the other half of the bagel on top 
  • Serve with a side of fruit (look for the local logo on seasonal produce!) 

Frozen Burrito with Salsa 

  • Serve with a side of fruit (look for the local logo on seasonal produce!) 

Chocolate Raspberry Kodiak Waffle 

  • Serve with a hot cup of black coffee from Café Ibis (Logan, UT) 

Local AB & J (Almond butter and jelly)

We hope you try out some of our favorite local and Dietitians Choice products. Did we mention you receive 2x fuel points on all purchased products with the blue local tag through October 2, 2021? Enjoy what is grown and made close to home, it‘s both good food and good for you. Contact your store’s dietitian at dietitian@harmonsgrocery.com for more nutrition guidance. 

Heather’s interest in nutrition sparked from her passion for both delicious food and overall wellness. She completed her degree in Nutrition and Dietetics through Utah State University, and her dietetic internship in the St. George area.

Learn more about Heather here.

Healthy Living Meal Plan 2/8 – 2/12

 

Harmons team of Registered Dietitian Nutritionists has curated recipes and meal ideas to delight your tastebuds and support healthy living. Check back every week for a new plan with fresh dinner inspiration. 

Meatless Monday 2/8: Southwestern Frittata

This Frittata is packed with flavor and so quick and easy it will become a regular in your family’s weeknight rotation.  This pairs well with a simple green salad.   

Tuesday 2/9: Grilled Chicken, Roasted Vegetables, and Rosemary Potatoes

Give yourself a break from cooking and pick up today’s dinner special. Our grilled chicken is served with sides of roasted vegetables and rosemary potatoes. Feed two for $7 or four for $13.   

Wednesday 2/10: Stir-Fry Lettuce Wraps 

This quick dinner is a fun, flavorful way to eat your veggies! Save time by picking up already chopped red bell pepper and red onion, and frozen minced ginger (a staple in my home).

Thursday 2/11: Southwestern Chicken, Rice, and Black Bean Soup

Either purchasing precooked brown rice or cooking brown rice in advance (it freezes well) will make this hearty soup quick enough for any night of the week!

Friday 2/12: Pasta with Roasted Red Pepper Sauce

Celebrate the end of your week with a delicious pasta dish! Much of the time it takes to make this meal is hands-off allowing you time to relax.

Have special dietary needs? Our team of dietitians can share recipes for gluten free, vegan, or other preferences. Send us an email dietitian@harmonsgrocery.com.

Check out the other Harmons Dietitian meal plans in this series.

Week One Meal Plan

Week Two Meal Plan

Week Three Meal Plan

Week Four Meal Plan

Week Five Meal Plan

Healthy Living Meal Plan 2/1-2/5

Harmons team of registered dietitian nutritionists has curated recipes and meal ideas to delight your taste buds and support healthy living. Check back every week for a new meal plan with fresh dinner inspiration. 

Meatless Monday 2/1: Italian Eggs with 7-grain bread

Eggs for dinner? Absolutely! Eggs cooked in a rich Italian sauce will have you reaching for more 7-grain bread to soak up all the flavors. Harmons Garlic Marinara Sauce provides the perfect base for this rich, flavorful dish that will have you praising meatless Monday.

Tuesday 2/1: Korean Beef Rice Bowls

A tangy, spicy bowl featuring gochujang chile paste is the perfect mid-week dinner. Chock full of vegetables, this is one of our favorite dishes from the Food for Thought Healthy Living Edition.

Wednesday 2/2: Corn and Black Bean Salad with added steamed shrimp and diced avocado

A favorite amongst Harmons Dietitians, this dinner comes together in minutes. Corn and Black Bean Salad from our Kitchen combined with steamed shrimp, diced avocado, and a squeeze of lime will have you eating lickity split.

Thursday 2/3: White Chicken Chili

Five ingredients is all you need for this crowd pleaser. Throw them in the Crock-Pot or stockpot and forget about it…until dinner time of course.

Friday 2/4: Harmons Dinner Deal: Vegetable Lasagna

Take the prep work out of dinner tonight and enjoy the Harmons Dinner Deal.  You can choose two servings for $5 or four servings for $10.  Add a garden salad from our Kitchen and you’ll have a satisfying dinner all while barely lifting a finger.  

Have special dietary needs? Our team of dietitians can share recipes for gluten free, vegan, or other preferences. Send us an email dietitian@harmonsgrocery.com.

Check out the other Harmons Dietitian meal plans in this series.

Week One Meal Plan

Week Two Meal Plan

Week Three Meal Plan

Week Four Meal Plan

Week Five Meal Plan

Healthy Living Meal Plan 1/18-1/22

Harmons team of registered dietitian nutritionists has curated recipes and meal ideas to delight your taste buds and support healthy living. Check back every week through February 22, 2021, for a new plan with fresh dinner inspiration.

Meatless Monday (1/18):  Edamame Fried Rice 

Using frozen edamame and veggies, this is a great go-to if you are cleaned out of fresh produce. This vegetarian protein powerhouse is crazy convenient, especially if you opt for microwaveable rice ready in just 90 seconds. Finishing with a drizzle of toasted sesame oil is the secret to that restaurant quality taste. 

Tuesday (1/19):  Chicken Fajitas 

Our meat department does all the heavy prep work for you! Purchase tortillas, avocado, and a side of fruit to complement this convenient entrée. Try nonfat Greek yogurt instead of sour cream for a similar cool, creamy texture, a tangier flavor, and lower saturated fat content.  

Wednesday (1/20): Legume Pasta with Steamed Broccoli 

Legume pastas have become more and more popular on our shelves. Made with some sort of bean, pea, or lentil, these products contain 11-14 grams of protein per serving! Pair the Barilla chickpea pasta with Harmons steamable broccoli and your favorite Dietitians Choice pasta sauce or infused olive oil, and you have dinner on the table in just 15 minutes.

Thursday (1/21): Red Thai Curry with Chicken  

Store-bought curry paste is a single ingredient that adds a complexity of flavor. Curries are an easy base to add a variety of vegetables to, so pick your favorites and give them a simmer in this flavorful curry base.  

Friday (1/22):  Goat Cheese Veggie Pita Pizzas 

Whole wheat pitas make the perfect instant, individual pizza crust. A quick broil brings the crisp, then pile on your favorite combo of veggies and salty cheese, and you’ll have a drool-worthy pizza in no time at all.

Check out the other dietitians meal plans in this series.

Week One Meal Plan

Week Two Meal Plan

Week Three Meal Plan

Week Four Meal Plan

Week Five Meal Plan

Meal Planning and Prepping: Where to Begin

So…you’ve made the resolution to start eating healthier this year, again. You’ve decided you’re really serious this year, and are toying with the idea of meal planning to keep you on track. We all see posts online of people who are successful with meal planning, but what are the steps these professional meal planners took that have helped them get to this level of successful meal planning? Everyone has to start somewhere, so let’s dive into the basics of where to begin to get yourself on track to successful meal planning. 

First off, let’s differentiate meal planning from meal prepping. Although these two techniques are often used in conjunction, they’re very different and can help you choose what route you’d like to take on your meal planning journey.  

Meal Planning

Meal planning is focused on developing a system for your meals that week. This could be planning out a complete week of breakfasts, lunches and dinners, or it could focus on just one of those meals for the entire week. There are a few pros and cons related to meal planning: 

Pros

Grocery shopping is SO much easier

No more worrying about what you’re eating that day

Cons

Locks you into a schedule

Food waste could be an issue if you don’t stick to your plan

If you’re interested in meal planning, our team of dietitians just launched a meal planning series to help! Check it out on the blog. 

Meal Prepping

Pros

May save time on busy days

Meals will suit your tastes

Can make mornings less chaotic

Often saves money

Cons

Can reduce flexibility or become boring

May not want to spend spare time prepping

May need to invest in containers/storage

Making Meal Planning and Prepping a Successful Habit

Dos

Look for ingredients that are versatile

Make batch cooking a habit

Have backup plans. Frozen meals can really help keep you on track!

Don’ts

Make yourself inflexible

Cook things you don’t typically eat just because internet people told you to

Forget about MyPlate! Keep your meals balanced

If you’ve checked out our dietitian team’s weekly meal plan (week one and week two), you’ve probably noticed that our menus include a variety of meals and amount of preparation involved. One night can be a fully prepared meal that just need to be reheated, another night could include convenience items like a stir-fry blend from the produce department that just needs a protein and sauce, and other nights can be meals that you’ll prepare in your kitchen from scratch. The real trick with including a variety of meals is to prevent meal planning burnout (oh yes, that is a VERY real thing). If you’re cooking a new meal from scratch every night, you may find that it is too much of a time commitment. Make sure you’re realistic with the amount of time you’re able to commit to preparing meals for yourself and take that into consideration when creating your meal plan. 

If you’re interested in how to develop your own meal plan, check out dietitian Ashley’s blog on the Secrets to Family Meal Planning for some simple yet delicious meal combinations to get you started. If you ever need help or would like additional inspiration, please contact dietitian@harmonsgrocery.com- we’d love to hear from you!