Rowena Recommends

A Registered Dietitian's Personal Collection of Recommendation for Healthy Eating, Great Skin Care and Meal Planning Tips for Busy Families

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Rowena is a Toronto-based Registered Dietitian and Certified Diabetes Educator who is passionate about sharing her nutrition knowledge to help individuals live life well.

Help Me Choose a Protein Powder

April 25, 2018
There are so many protein powders on the market. How do you choose the one that’s right for you?

Many individuals ask me if protein powder is necessary. Some individuals believe that protein powder should only be taken if you work out to gain muscle. This is not necessarily true. I see protein powder as a convenient, calorie- controlled way to help you get your nutrient needs when you are short on time or just need some extra help at a meal.

I’m a curious individual and have tried many types of protein powders on the market as I recognize it’s hard for me to get enough protein at breakfast so I need these powders to supplement my intake.

Here’s some of the key points for types of protein powders I use frequently:

Soy Protein:
- High quality protein that contains all essential amino acids needed for growth. Soy protein isolate is equal in quality to animal products and is almost fat free containing less than 1 percent fat and unlike animal products contains no cholesterol and little or no saturated fat.
- Scientists have found that soy protein may help reduce the risk of heart disease by lowering blood cholesterol and increasing the flexibility of blood vessels.
- The FDA has approved a health claim stating “25 grams of soy protein in a daily diet low in saturated fat and cholesterol can help reduce total and LDL cholesterol that is moderately high to high.”
Pea Protein
- Pea protein contains all 9 essential amino acids making it a complete protein. There is no need to combine with another protein source to effectively build, repair and maintain muscle
- Pea Protein is well digested and highly bioavailable
- Example: Vega All in One Shake
Rowena’s Personal Favourite Flavour: Vanilla

Why does Rowena like Vega All in One Shake?
- 20 grams of protein in one serving
- Tastes good when mixed fruit & vegetables, nut butter and a liquid other than water
- Probiotics are added for gut health benefits
- For those that don’t like to swallow pills, this protein powder is like your multivitamin (you get a little bit of everything so it’s like your insurance policy)
Protein Shake On The Go Recipe:
- 1 c unsweetened almond milk
- handful of berries
- handful of dark green leafy vegetables (baby kale is Rowena’s preferred choice)
- 1 scoop of Vega Protein Powder
- 1 Tsp all natural peanut butter or almond butter
- 1/2 banana (small)
I usually have a container of Vega Protein Powder at home; however, my husband is trying to break the “creature of habit” in me. He’s helping me to open my mind to other options. My husband says the protein powder industry is changing so often; it’s hard to keep up but it’s important to try the newer products as the technology is always changing and improving the formulation.

Whey Protein

Whey protein is a by product of the cheesemaking process. Milk is naturally made up of 20% whey protein.

What’s the difference between whey protein concentrate and whey protein isolate?

The main differences between a serving of whey protein concentrate vs. whey protein isolate is :
1. protein content
2. lactose content
3. fat content
Whey protein concentrate ranges anywhere between 10-15% protein content per serving with over 50% lactose and almost 2% fat. Whey protein isolate contains over 90% pure protein content with under 1% lactose or milk fat.

For an individual with lactose intolerance, whey protein isolate is the way to go as there is essentially no lactose.

My husband recently bought the Naked Protein option off of Amazon. He was intrigued as this protein powder has no additives whatsoever (no artificial sweetener, colour or flavour). It’s pure protein; in 1 scoop, it offers you 120 kcals, 25 grams of protein, 2 g of sugar and 3 g of carbohydrates. It is sourced from grass-fed cows who have not been given growth hormones. This type of protein is whey concentrate.

I tried this type of protein powder in my oatmeal; I find whey protein concentrate harder to blend into foods. With whey protein concentrate, you will need a good blender to make sure it is nicely blend; when mixed into oatmeal, it can be a bit chunky.

I do think this is a good option if you are an individual who is very conscious of consuming only clean products and want to keep additives to a minimum.

New Zealand Whey Isolate:

Add a scoop of this powder into water and it is DELICIOUS!!!! This is such a fast and easy on the go option. Love it! It tastes like a vanilla milkshake! 🙂

I found this option at Popeye’s. I have had the chocolate banana and vanilla option.

Hemp Protein
- Hemp seeds are a powerhouse when it comes to protein with at least 20 amino acids including the nine essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine)
- Hemp protein provides the essential fatty acids omega-3 and omega-6 in a healthy 3:1 ratio. Hemp is also one of the few sources for the hard-to-get gamma linolenic acid (GLA)
Verdict: I find this protein powder goes nicely in baked products. You won’t even know the added protein is in there! 🙂

Goat Protein
- Whey protein concentrate is obtained from goat milk. For individuals who can’t tolerate cow’s milk can potentially tolerate goat milk. Scientists question why this is the case but it may be due to anti-inflammatory compounds known as oligosaccharides found in goat milk which can ease digestion while inside the intestines.
- Goat milk protein contains some of the highest level of Branched Chain Amino Acids (BCAAs) found in any natural food source
Verdict: I may not be a huge fan of goat milk as I find there is a “goaty” aftertaste. With this protein powder, you won’t even know that it is made from goat milk as there is no goaty aftertaste. For those have trouble digesting cow’s milk, give St. Francis Herb Farm-GoPro Matrix- Goat Milk Protein a try. A scoop will give you 13 grams of protein and it tastes GREAT! This company is a Canadian company; let’s support our fellow Canadians.

The discussion would not be complete without the newest type of protein powder on the market…

Cricket Powder
- Nutrient Dense Option- packed with protein but with less calories and fat when compared to meat products
- Rich source of iron, magnesium and zinc
- Environmentally Friendly option as crickets require less water than cows or pigs
- A type of protein of the future
- Contains the protein, chitin, which can help to grow the healthy bacteria in your stomach to help boost your immune system
- NOTE: If you are allergic to shellfish, do not take cricket powder.
Bug protein may be a newer concept in North America; however, in many countries around the world, bug protein has been a way for individuals to get protein for a long time. I found eating the cricket in Thailand was crunchy and delicious! In NYC, my husband, a friend and I went to a Mexican restaurant where they served cricket in the salsa. We didn’t mind it at all. 🙂

Have you seen the commercially ground cricket powder on the shelf? If you’d like to try, why not make a protein bar using cricket protein powder? Here is a recipe you can consider:

1 c quick oats

3/4 c unsweetened coconut flour

3/4 c pitted dates

1/2 c cricket powder

1/2 c candied pecans (I happened to have some available @ home as my sister in-law loves to make these at home)

1/3 c maple syrup

1/4 c cocoa powder

1/4 c Semi-Sweet Chocolate Chip

1 tsp salt

pinch of cayenne pepper

If you would rather try cricket powder in a smoothie, I suggest you mix sweet fruits in the mixture (e.g. peaches and/or mangoes) along with strawberries to help disguise the earthy taste of crickets. A recipe I’ve tried is:

1 c unsweetened almond milk (vanilla flavour)

2 c frozen fruit mix (strawberries,peaches, mango)

1 Tbsp honey

1.5 Tbsp cricket powder

Food For Thought:

When considering what protein powder is right for you, here are some questions to ask for you:
1. What am I using this protein for?
  1. Supplement my protein intake?
  2. Am I looking more for additional benefits (e.g. multivitamin)?
2. Blendability
  1. Are you one that plans to blend this protein powder into a shake with other ingredients or are you only hoping to blend the protein powder with water and be on the go?
3. What are my diet restrictions?
  1. Are you vegan? vegetarian? soy free? dairy free?
4. Is Environment and/or Sustainability that is an issue close to the heart for you?
5. Price Point- what are you comfortable in spending?
Want Less Wrinkles? Try Collagen

April 22, 2018

As we age, we naturally get wrinkles as our skin slowly loses elasticity. Diet can help skin retain more elasticity; if this is your goal, consider adding collagen as part of your daily diet.

What Foods Can You Naturally Find Collagen In?

When I attend family dinners in a Chinese restaurant, the course I look most forward to is the sea cucumber. Sea cucumber is a great source of collagen; I love the texture! I thoroughly enjoy the chewiness of this creature.

Fish maw is another food item I really enjoy in soup. What is fish maw you ask? Fish maw is the swim bladder of fish; this is the reason why fish are able to stay buoyant in water.

I have also grown to like to eat the tendons of animals. Tendons of any animal will be a great source of collagen.

I totally understand if some individuals would never consider eating the above mentioned items. My husband who is also Chinese despises fish maw and sea cucumber (This means double portions for me automatically! YAY!).

Because I’m all about preventing wrinkles, I spend a lot of time researching skin products and spare no expense at trying them all. As part of the wrinkle prevention plan, I recently started to take collagen. I started to experiment with collagen as of December 2017. Currently, I do take 1 scoop of marine sourced collagen by the brand WithinUs everyday.

There are 3 types of collagen: Collagen I, Collagen II and Collagen III. For the purpose of skin health and wrinkle prevention, let us focus on collagen I as 70% of our skin is made up of collagen I.

There are also two types of sourcing for collagen supplements: bovine vs. marine. What is the difference?

Bovine Collagen:

Most of the bovine collagen supplements will be made from the hide of the cow. This type of collagen can provide Collagen I and III. your skin, bones, gut and joints can benefit from taking bovine sourced collagen.

Marine Collagen:

Marine collagen can only come from fish. Because this type of collagen has the lowest molecular weight (i.e. smallest particle size), it has the easiest time to enter the bloodstream. It is 1.5 x easier to absorb when compared to the absorption rate of bovine collagen.

Collagen supplementation has been shown to improve skin hydration and firmness as well as decrease the signs of wrinkles. WithinUs is a Canadian product. Because I am using this supplement for skin health purposes, the company recommended I take 1 scoop per day; however, if I had joint pain, the company does recommend to take 2 scoops per day.

I also have tried Vital Protein Marine Collagen as it was recommended by a couple of friends. It’s not a Canadian product and for that reason, I’m more partial to WithinUs. It’s comparable to WithinUs as it has a clean ingredient profile and offers a decent amount of collagen per scoop.

How Do I take my collagen supplement? In my oatmeal. The collagen powder doesn’t have flavour; therefore, you won’t even know it’s in your food. 🙂

What goes into my oatmeal?

1/4 c dried steel cut oats (= 1/2 c cooked oatmeal)

1 scoop WithinUs Collagen

1 handful of fresh berries (strawberries OR blueberries OR raspberries)

1/4 c nuts/seeds (Rowena’s preferred nuts/seeds: raw almonds OR pecans OR pumpkin seeds)

1 tsp honey

1 scoop of protein powder

5 drops of Vitamin D (I am chronically low in Vitamin D)

Would You Like to Incorporate More Collagen Sources In Your Diet?
Protein- Are You Getting Enough at Breakfast?

April 18, 2018
Breakfast is a common meal in which many individuals lack sufficient protein intake.

Think about it. Typical breakfast examples include:

a) 1 or 2 pieces of bread + hint of nut butter or butter + a piece of fruit

b) 1/2 c- 1 c cooked oatmeal with a piece of fruit

c) 1 egg (scrambled/poached/hardboiled) + a bagel with cream cheese

d) 1- 1.5 c of cereal + enough milk or milk alternative to cover the cereal

e) Yogurt with some berries and maybe some nuts/seeds

How much protein is in each breakfast example?

a) One slice of bread typically has 6 grams of protein; however, do you absorb all of this protein? No! You only absorb ~3 grams of protein from one slice of bread. 2 Tbsp of peanut butter contains ~ 7 grams of protein; however, you only absorb 3 grams.

Reality: 6 grams of protein absorbed

b) In every one cup cooked oatmeal, it will offer you 5 grams of protein.

Reality: 2.5 grams of protein is absorbed

c) 1 large egg will give you 6 grams of protein.

Guess what? You absorb all 6 grams of protein. 🙂

d) In every cup of milk, there is 8 grams of protein.

You get to absorb all 8 grams of protein as dairy products provide a higher quality protein compared to other sources. Make sure to drink every last bit of the milk when eating cereal.

e) What kind of yogurt are you eating?

Regular yogurt contains 8 grams of protein in a 3/4 c serving.

Greek yogurt contains 18 grams of protein for every 3/4 c serving.

SKYR yogurt contains 21 grams of protein in a 3/4 c serving.

As mentioned above, dairy products provide a higher quality protein compared to other sources; therefore, all amounts of protein are absorbed by the human body.

How much protein is recommended to be had at each meal?

Answer: At each meal, 20 grams of protein is suggested.

Food For Thought: How can you increase your protein intake at breakfast now knowing that the protein bioavailability is not equal between all protein sources?

Potential Suggestions:
1. Would you like to add some lentils into your oatmeal to make your meal where you can get all your amino acids?
2. Would you consider mixing yogurt into your oatmeal to increase protein intake?
3. Would you consider a Greek yogurt parfait for breakfast?
4. Could you change up your toast combination where you can try:
  1. Add some pumpkin seeds on top of your peanut butter to increase fibre and protein content.
  2. Have you considered using ricotta cheese as a spread? Add some blueberries and some sunflower seeds on top for added flavour and protein.
  3. Have you considered using goat cheese as a spread? Add some strawberries & edamame for added flavour & protein.
5. Would you consider having 2 eggs at breakfast each day?

What change do you plan on making?

**Please Note: By adding more protein content to your breakfast, you may find that your carbohydrate intake will decrease.
My Secret To Great Skin

April 15, 2018
For those who know me well, it is a well known fact that I love to drink water. If I was to be stranded on an island, my husband is convinced I would die of thirst first. I think water naturally has a sweet flavour and I am addicted!

The human body, on average, is made up of 60% water. Newborns are comprised of a little bit more water (75%) and elderly individuals are roughly made up of 50% water.

The general recommendation for daily water intake is 2L (~8 cups); however, I truly believe water consumption amounts should be individualized. Some individuals may require up to 3 to 4 L/day of pure water.

Rowena’s Routine:
1. Once I finish brushing my teeth and washing my face, I go downstairs and drink 3 cups of water on an empty stomach before I eat my breakfast.
2. While I eat breakfast, I drink an 8 oz cup of coffee.
3. Right before I leave for work, I replenish with another 12 oz. (1.5 c) of water.
4. During my 8 hour work day, I bring my 750 mL Swell bottle. I drink, on average, anywhere between 1.25 L and 1.5 L at work.
5. After I come home for work, I drink another 5-6 c of water throughout the evening. Factors contributing to water consumption:
  1. Physical activity (Am I running on the treadmill? Am I running outside? Am I doing BBG?)
  2. Water is usually the drink of choice with dinner as I normally don’t have a lot of time to make soup. If I am feel like having something different, I will have sparkling water (250 mL Slim Can Perrier)
  3. My body naturally craves water. I look forward to drinking water any opportunity I get.
BONUS OPPORTUNITY FOR FLUID INTAKE:
1. Ever since I got married, I have consistently gone to my in-laws’ and my parents’ place for dinner once a week for dinner. Many individuals would ask why so frequent? What they do not know is I look forward to the big pot of homemade Chinese soup! 🙂
  1. I can easily drink 1-1.5 L of soup in one sitting in addition to the delicious homemade meal.
  2. I am truly a soup baby. I love all types of Chinese home-style soup; if someone was to ask my top 3 flavour combinations, they include: watercress soup, Chinese daikon and carrot soup and Wintermelon soup
  3. I am only able to drink this kind of quantity with Chinese home-style soups; however, if I drink Western styled soup, I am limited to 1 c (250 mL) at one time.
Confession: As a Registered Dietitian, bowel movements is a topic that comes up quite often during consultations with clients, family members and/or fellow Registered Dietitians.

Food For Thought: In general, individuals consider themselves to be healthy if he/she has one bowel movement per day. Think about how many meals you have throughout the day. Generally, individuals have 3 meals per day. Mother nature intended you to have a bowel movement after each meal you eat. Every time you have a bowel movement, it is waste removed from your body. By removing waste from your body, you can improve your skin health as skin is a reflection of your inner body workings.

Do you need to increase your water consumption?
Get to Know Me

April 11, 2018
What You May Not Know About Me:

1. What Is Your Full Name?

Rowena Yiu-Kay Leung

2. What Does Your Name Mean?

My grandmother created my Chinese name. “Yiu” means wrapped. This provides context to the fact that the umbilical cord was wrapped around my neck as my mom was delivering me; therefore, an emergency C-section was performed. “Kay” means precious. I am a wrapped bundle of joy for my parents :).

My mother, Angelina, picked my name (Rowena) out of a baby book. She claims Rowena means princess although I look online and my name means slender & fair. My mother did not pick my name based on the meaning but because she thought the name sounded nice.

3. If you could give your younger self any advice, what would it be?
1. Protect your personal time for yourself. It’s important to give yourself me time.
2. Learn to say no but thank you for the offer.
3. Be yourself. Don’t worry about what others think of you.
4. What Is My Favourite Quote?

“Education is the most powerful weapon which you can use to change the world”- Nelson Mandela

“Words are, of course, the most powerful drug used by mankind.” – Rudyard Kipling

5. Who Is (Are) My Role Model(s)?

Each member of my family are important role models for me:

My mother is truly the my voice of reason. Although I don’t always willingly admit this, my mother IS always right.

My father continuously reminds me to invest in myself by gaining knowledge as earthly possessions can be taken from you but no one can take away your knowledge. Knowledge is your biggest asset.

My sister, Regina, never ceases to amaze me with her quest to seek out knowledge. Her mind is so inquisitive and she is always on a journey to search for answers.

I am so fortunate to have found my life partner early on in life. We have grown up together. Jimmy’s calm demeanor no matter how stressful a situation is continues to be a quality I admire. I constantly worry about the little details; however, Jimmy can always see the big picture and provide perspective for me. I say yes to everything; Jimmy has taught me the importance of saying no and protecting “me” time. Jimmy constantly reminds me not to sweat the little things but to really worry about the important priorities in life. As cliche as it sounds, Jimmy is my better half. Jimmy has always encouraged me to be a better version of myself. With his motivation and encouragement, I have fostered a love for running.

6. Who Has Left The Most Impact On Your Life?

My grandmother has left a big impact on my life. My grandmother became a centenarian before she quietly passed away. During her lifetime, my grandmother never spoke badly of anyone. She always had such positive remarks for everyone no matter how big or small an impact they may have had on my grandmother’s life. She would always be the first to offer help to anyone in need with no expectations in return.

Someone once told me “I think of you as an individual who never has bad thoughts of anyone or anything”. I truly believe my grandmother is an integral part of shaping who I am today. Words cannot be retracted and words will be remembered forever. I live my life with a simple philosophy: speak to others the way you want to be spoken to. Surround yourself with positivity and rid yourself of negativity.

7. What Is My Favourite Food?

When I went on my first date with my boyfriend back in university back in 2006 (6 years later, this boyfriend became my husband. We are now en route to celebrate our 6 year wedding anniversary!), we went for sushi as I claimed sushi is my favourite food.

As the years have gone by, I’ve realized my favourite food is not sushi but is anything seafood related (sashimi, fish, lobster, mussels, oysters).

8. What Is My Favourite Snack?

When asked if I prefer sweet or savory snacks, I am really split in the middle. I really enjoy chocolate covered almonds but I also can be a sucker for sour cream & onion flavoured chips.

9. My Favourite Holiday Destination?

It’s very hard for me to narrow down to one favourite holiday destination as each trip has been unique and special.

Here are my top 3 favourite destinations:

1) Japan

What’s not to love about Japan? Let’s start with the food presentation, the quality of the food, the amount of food options but how can one ignore how efficient this society is? I hate to be late so I really am impressed when the public transit has to notify everyone even if they are 1 minute behind schedule. The individuals are so polite and everyone, no matter what position they hold, takes pride in their work. I’ve only been to Tokyo, Kyoto, Osaka, Nara and Hakone but I can’t wait to be back to explore more parts of Japan.

2) California

I am never going to say no to visiting California. Napa Valley will always hold a special spot in my heart as I had my bachelorette there. Napa Valley and San Francisco are such foodie cities but I love how in the Southern part of California, healthy eating is not an option but it is so well integrated into the lifestyle.

3) Maui

Maui is a place where I truly did not want to leave. This gem of a destination combines beautiful sunshine, beautiful scenery, an abundance of options to keep you physically active and healthy, delicious food. The Road to Hana is an experience I will never forget as it was a day of crawling through multiple nooks and crannies, swimming through hidden waterfalls and enjoying stunning scenery.

See a common trend? Healthy, delicious food has to always be available. 🙂

10. What Is Something You Can’t Leave Home Without?

The generic answer would be: my phone. Truthfully, I have left my home without the phone; I feel completely lost for the rest of the day.

Here’s my more personalized answer: Everyday, I make sure to leave this house with positive energy. I find negative energy often has a domino effect so why not start a domino effect with positive energy? Be the change you want to see.