The best sources for protein -- lean and nutritious

Ever since I started working out with a personal trainer a few months ago, I've been a lot more conscious of reducing starchy foods (pasta, potatoes, bread, and rice) and upping the amount of protein I eat every day.

Yes, I often supplement food sources with a helping of low fat protein powder dissolved in water, but here are a few really great ways to enjoy protein on a daily basis. 

(In no special order)

Yogurt (especially Greek) -- buy nonfat or low-fat plain, add vanilla flavoring and a no-cal sweetener if you want. I have it for breakfast with berries, half a banana, chopped walnuts and a couple tablespoons of granola for crunch. It's become my favorite breakfast.

Almond butter -- almonds are so much more nutritious than peanuts, and while like most folks I love (chunky, unsalted) peanut butter, almond butter is a better choice. Spread it on apple slices or celery sticks to avoid the starchy bread or crackers that we tend to put our nut butters on.

Quinoa -- instead of rice, couscous or pasta, this grain is a great source of protein, and it's just as satisfying to the soul as those other, starchier grain products.

Eggs (especially organic) -- the ultimate fast food because they cook in no time. I don't bother with them for breakfast but at lunch I enjoy a couple of eggs scrambled with cooked veggies, perhaps some leftover chicken or salmon, and a sprinkle of cheese. A quick fritatta or omelet also makes a nutritious supper.

Wild salmon and other wild (not farmed) fish -- we eat fish for dinner at least three times a week. It cooks very fast (like eggs) in a frying pan with just a bit of oil. One of our go-to meals.

Organic Chicken and Grass-Fed Beef -- one of my healthy-foodie rules is "no supermarket or fast-food meat," if only because I am offended by the inhumane treatment of animals by our industrial food system. We don't eat beef of any kind very often, to tell you the truth, and prefer ground bison (buffalo) in chili, sauces and as burgers. 

Hummus -- made from protein-rich chickpeas (garbanzo beans), I like the chipotle flavored kind by Trader Joe's, and also the Luscious Lemon of another brand. To avoid a starchy bed for this spread, I have it with carrots and celery, usually.

My Saturday treat

For the past couple of months I've been having breakfast at Findlay Market on Saturdays. Instead of my usual super-healthy home breakfast of oatmeal, cold cereal or whole wheat toast -- always with plenty of fruit and a pot of loose-leaf black tea, I bring some fruit with me and head to the market after an early morning exercise walk.
I buy coffee from either the Bean Haus or Skirtz & Johnston, and then select a breakfast pastry treat from among many wonderful choices.
Here are photos of some of those possibilities. The crepes from Taste of Belgium (bottom photo) might be the healthiest choice, but I might also go for one of the scones, croissants or Danish pastries offered by the other vendors.
It's quite a treat and a break from the ordinary!

Stay slim by doing this -- daily!

If you don't already follow this important healthy-foodie rule -- what's your excuse?

That is: always start your day with a healthy breakfast. Even a less-than-healthy breakfast (bacon and the like) is better for your weight control than none at all.

Here's some advice from the Real Age folks about the importance of breakfast and staying slim:

Ever skip breakfast, secretly hoping you'll fit into your jeans better if you do?
It's a natural thought. Less food in your belly means more room in your waistband, right? Think again. New research shows that skirting the ritual of a morning meal can totally sabotage your waistline by setting you up for minimal calorie burn and a bigger appetite throughout the day.

Break Your Fast

In fact, breakfast skippers are twice as likely as breakfast eaters to pile on pounds, according to the study results. It may be because energy-deprived breakfast skippers tend to be less active throughout the day, so they burn fewer calories. On top of that, when people skip breakfast, their blood levels of ghrelin -- a hunger-inducing hormone -- creep higher, upping the odds of downing a supersized meal or high-calorie treat later in the day.

More Breakfast Boons

Here's yet another potential benefit of eating breakfast: a richer, happier life. Yes, really! In the study, people who often skipped their a.m. meal reported bigger drops in vitality, social functioning, and mental and emotional well-being compared with the breakfast eaters. So belly up to the breakfast table each morning. You'll look better and feel better if you do. (Follow these four simple rules to shed even more pounds.)

What's for breakfast? The good, the bad and the ugly

You do eat breakfast, right? When I'm away from home and can't eat normally, I miss my yummy morning meals more than any other. I always have strong, black tea brewed from loose leaves, some kind of fruit and whole grains in one form or another. This time of year, pink grapefruit is my breakfast fruit of choice, and I also load up my oatmeal or cold cereal with fresh berries, dried cranberries and/or chopped apple.

But there are lots of good breakfast options. One of my favorite healthy-foodie tipsters, Andrew Weil, has suggested the best (and worst) foods we can have at breakfast. Here's his three best and three to avoid. As you can see, he is a real fan of soy milk and other soy products. (I use soy milk in my oatmeal but otherwise haven't adopted a lot of soy in my diet.)

EXCELLENT MORNING CHOICES:

1. A bowl of whole-grain cereal with calcium-fortified soy milk and some fruit. Add a tablespoon of freshly ground flaxseeds on top as a source of omega-3 fatty acids.
2. A soy shake (blend 1/2 cake silken tofu, 1/2 cup apple juice, 1 cup frozen organic strawberries and 1 banana).
3. Keep some hard boiled eggs (choose free-range, omega-3 fortified eggs) on hand to eat with whole-grain toast. Include a glass of calcium-fortified orange juice and a container of nonfat plain yogurt. Add your own fruit or granola.

BUT DON'T DO THESE:

1. Doughnuts. High in sugar, trans-fats, calories and refined flour, doughnuts are not only bad for your waistline, but ultimately disastrous for your energy levels as well. The high sugar content is likely to end in a midday energy crash. If you crave a doughnut, try a piece of whole-grain bread with some jam and peanut butter instead.
2. Fast-Food "Breakfast Sandwiches." The combination of low-quality, fried meats, processed cheese, and refined breads adds up to a high-calorie, high-sodium, fat-laden food. A better option is to make a sandwich at home - include whole-grain bread, and low-fat cheese, along with fresh veggies to boost your morning fiber.
3. Sugared Cereal. While different brands vary widely in the amount of added sugars (do your homework and read the labels), sugared cereals should not be a part of your morning routine - or your diet, period. If you crave sweetness, try adding a teaspoon of sugar or stevia to unsweetened whole-grain cereals, or try a bowl of steel-cut oats with some blackstrap molasses, which provides an added dose of calcium.