The Valley Times – April 4, 2018

Noted Ceramic Artist Smith Offers Classes At McAllen Creative Incubator

VOL. I, NO. 36

Texas Schools Suspended Tens of Thousands of PreK-2nd Graders

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WEDNESDAY, APRIL 4, 2018

PSJA Southwest Early College HS Students Publish Book of Essays

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It’s Not The Job Of Cabinet Officials To Be A ‘Check’ On The President

By MARC A. THIESSEN WASHINGTON -- In the wake of President Trump’s decision to appoint John Bolton as his national security adviser and Mike Pompeo as secretary of state, a consistent criticism has emerged: Trump will no longer have any “adult” supervision in the national security decision-making process or any Cabinet-level “checks” on his own worst instincts.

This view is not only insulting, it is fundamentally anti-democratic. The Constitution places many checks on a president’s power, including Congress, an independent judiciary and a free press. It’s not the job of Cabinet officials to be a “check” on the president. Their job is to give the president options so he can make decisions -- not restrict choices to constrain him.

One of the reasons Trump is reshuffling his national security team is because he has reportedly been deeply frustrated with the lack of options presented to him. In April, he reluctantly recertified the Iran nuclear deal but told his national security advisers that he didn’t want to recertify again -- and instructed them to provide a range of options before the next deadline in October.

They didn’t do it. That is unacceptable. Ac-

cording to the Weekly Standard, Trump was so angry that no one presented a decertification option that he put Sen. Tom Cotton (R-Ark.) on speakerphone during an Oval Office meeting to make the case -- providing advice that Trump soon followed.

More recently, the New York Times reported that Trump has grown frustrated with the Pentagon’s failure to provide him with military options for North Korea. According to the Times, Pentagon officials are “worried that the White House is moving too hastily toward military action on the Korean Peninsula that could escalate catastrophically. Giving the president too many options, the officials said, could increase the odds that he will act.” Sorry, that’s not how it works in our democracy. We have civilian control of the military, and the president is commander in chief. If he wants military options, it is the Pentagon’s job to deliver them. That some in the Pentagon don’t understand that is a greater threat to our democracy than Trump’s temperament.

Bolton is determined to fix these problems. Cabinet officers are supposed to give the president options (including some they may disagree with), provide their best advice, and then salute and carry out his orders. Bolton is determined to make that happen. Axios reported that he plans to be an “honest broker” who will make sure that all sides are heard when national security decisions are discussed. But he will also be an “enforcer” who makes sure that Cabinet officials carry out the president’s orders. If the president directs the Pentagon to produce military options for North Korea, or demands more creative options on the Iran nuclear deal, slow walking will no longer be tolerated. That is a good thing.

This does not mean that Bolton wants to lead us into war. He doesn’t. Bolton is a traditional peace-through-strength conservative, with vast government experience as undersecretary of state for arms control and international security and ambassador to the United Nations. He understands firsthand the way bureaucracies work to narrow options and hinder policy decisions they do not like. He knows how to make sure that does not happen to this president.

Trump’s decision to replace Rex Tillerson with Pompeo will strengthen diplomacy in a similar way. Under Tillerson, the secretary of state did not listen to his subordinates, and the president did not listen to the secretary. That will change under Pompeo, who built a strong personal bond with Trump while at the CIA, delivering the president’s daily intelligence briefing. He will have the trust and the ear of the commander in chief, which means the State Department will have more influence. This should thrill our diplomats.

Trump faces tough decisions in the months ahead. On North Korea, after a quarter-century of presidents of both parties kicking the can down the road, we finally have run out of road. Trump will soon face a binary choice: allow North Korea to deploy the capability to reach U.S. cities with nuclear intercontinental ballistic missiles, or stop it from deploying that capability. We all want the latter to happen peacefully. For that, the president needs a national security team that understands its mission is to constrain Kim Jong Un, not Donald Trump. In Bolton and Pompeo, Trump finally has that team.

Follow Marc A. Thiessen on Twitter, @ marcthiessen. (c) 2018, The Washington Post Writers Group. Marc Thiessen writes a twice-weekly column for The Post on foreign and domestic policy and contributes to the PostPartisan blog. He is a fellow at the American Enterprise Institute, and the former chief speechwriter for President George W. Bush.

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McAllen artist Miriam Blanco Smith works on a ceramic plate in her studio.

Smith also hosts classes to to teach the art of ceramic painting.

Noted Ceramic Artist Smith Offers Classes At McAllen Creative Incubator

For Miriam Blanco Smith, art is something more than work. Smith sees herself as carrying on a tradition that goes back more than 4,000 years, hoping to pass it on to another generation so that it doesn’t out.

At her studio at the McAllen Creative Incubator, Smith teaches classes and creates her own art pieces in the unique art of porcelain painting. Taking dishes, vases, cups and other porcelain pieces, Smith transforms them into a tableau of images of still lifes, pastoral settings, historical, portraits and landscapes, among others.

“It requires a certain amount of patience, but this is a technique that anyone, including children can learn,” Smith explained.

When most people think of art, they think of traditional canvas paintings or paper sketches.

While Smith does those as well, her international claim to fame came as a result of her pursuing ceramic painting. But, her journey as an artist took a roundabout path.

The Salvadoran native put her college education on hold to raise her children. Once her children were out of school and on their own, Smith completed her degree and went into teaching at the elementary level, but she felt that her heart was not in it completely.

“I knew I liked colors and decided that I wanted to purse what was really my passion, art. So, I took classes and learned from master artists in Europe and South America. That is where I really started getting interested in ceramic painting. It was something different and unique. It really captured my attention.”

Originating in China more than 4,000 years ago, the craft eventually caught on in Europe in the Middle Ages.

“It was something that the rich families taught their children, especially their daughters. They were the only ones who could afford it, so it wasn’t something that everyone

could do. The ceramic paintings they produced became family heirlooms and some have become very valuable,” Smith explained.

“This is why it is not an art that people are very familiar with.”

Like any other painting, ceramic paintings require artistic skills. In addition, a ceramic painting is done in layers.

“You put down the first color or colors and then you have to put it in the kiln for a few hours or over night,” Smith said as she worked on a plate. She touched and dabbed at the paint, blending colors and creating a new shape. “I’m adding colors, smoothing them out as I go along. You will start to see the image come together. After this, I would have to put it in the kiln to let the first layer dry. Then I would go back and add more color and more layers. It does take some time to finish.”

Images can be easily erased before they are fired in the kiln, so each layer can be fixed before it’s finalized in the kiln.

“This is an art that even children can learn.

They don’t have to be perfect. That is part of the beauty of ceramic painting. It is something the family will treasure,” she explained.

Smith teaches classes to small groups of students as well individuals. “I really enjoy teaching others about this.”

As far as her style in her paintings, Smith leans toward realism. “I studied the masters and I developed my own style, whether it’s a portrait or a landscape. But, I tend to be more a realist painter.”

In addition to private commissions, Smith has been hired to create installations for the McAllen Chamber and the City of McAllen, among others.

For more information about Miriam Smith’s classes and other work, she can be reached at (559) 381-8094 or email at: miriam.blanco. ms@gmail.com.

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Texas Schools Suspended Tens Of Thousands Of PreK - 2nd Graders

By Sydney Greene, The Texas Tribune Texas schools issued more than 64,000 in-school suspensions to students in the second grade or younger during the 2015-16 school year, and a disproportionate number of those students were black, male, in foster care or in special education, according to a report released Monday by a children’s advocacy group.

The report by Texans Care for Children also said that more than 36,000 students received out-of-school suspensions during that time. The following year, lawmakers passed a bill that banned out-of-school suspensions for students up to the second grade.

In-school suspensions are still allowed under the new law, and advocates said Monday that more needs to be done to address the issue.

“Schools are suspending little kids as young as four years old, many of whom are in a classroom for the first time in their lives,” Texans Care for Children CEO Stephanie Rubin said in a statement. “Suspending our youngest students interrupts their education, communicates to them that they don’t belong, and misses a critical opportunity to actually address why they might be acting out.”

The report said black students from pre-K to the second grade were five times more likely than their white counterparts to receive an out-of-school suspension, and twice as likely to receive in-school suspension.

Special education students also received disproportionate numbers of suspensions: They were twice as likely as the overall population to receive either out-of-school or in-school suspensions.

Smaller districts tended to be the most frequent suspenders. Jasper ISD in East Texas had just 122 students in pre-K, but issued 71 in-school suspensions to 23 students in the 2015-2016 school year.

Jasper ISD officials could not be reached for comment Monday afternoon.

The report proposed several recommendations to education and policy leaders, like using classroom strategies and models to assist both teachers and

students with emotional or behavioral support. School districts like Houston ISD have used such practices in addition to already banning suspensions of pre-K through second-grade students in 2016, the report said.

“The Legislature took a huge step forward last year, but there’s more work to do for school boards, superintendents, and state leaders,” Rubin said in a statement.

The report was released the same day that lawmakers on the Senate Education Committee discussed school discipline and ways to minimize the damage of suspensions at a hearing in the Capitol.

State Sen. Donna Campbell, R-New Braunfels, suggested providing inschool suspended students with a live video feed of what’s happening in their classrooms so those students don’t fall behind because of their suspensions. A representative from the liberal group Texas Appleseed said many students facing in-school suspension are put with proctors or teachers who may not teach that student’s grade.

The subject of school discipline was included the Education Committee’s interim charges, meaning members have been asked to study the issue and recommend possible changes that can be considered when the full Legislature meets again in 2019.

Disclosure: Texas Appleseed has been a financial supporter of The Texas Tribune, a nonprofit, nonpartisan news organization that is funded in part by donations from members, foundations and corporate sponsors. Financial supporters play no role in the Tribune’s journalism.

Weslaco Chamber Hosts Lunch & Learn Wed. April 4 The Weslaco Chamber of Commerce will host a Lunch and Learn Seminar on Wednesday, April 4, from 12 pm to 1 pm, at the Business Visitor Center in Weslaco. The seminar, titled “Unit Investment Trusts: the Basics,” will be presented and sponsored by Guerra Insurance & Finan-

cial Services, LLC, and will provide a general overview of this investment option. The event is FREE for Weslaco Chamber members, $10 for non-members; call 956-968-2102 to RSVP. The Weslaco Business Visitor and Event Center is located at 275 S. Kansas.

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PSJA Southwest Early College High School English III AP/DC teacher Barry Glasser, far right, is pictured with some of the students who published a book of essays titled “Voices from the Valley.” The 200-page bound volume features 50 essays on friendship, family, education, love, sports, aspirations, conflicts, adventure, pets and cars.

Edinburg CISD elementary and middle school science fair winners display their trophies during an awards presentation at the Edinburg Activity Center. Pictured top to bottom: 2018 Edinburg CISD Middle School Science Fair winners (grades sixth-eighth); 2018 Edinburg CISD Elementary School Science Fair winners (grades kinder-second); and 2018 Edinburg CISD Elementary School Science Fair winners (grades third-fifth).

ECISD Announces Elementary, Middle School Science Fair Winners

The Edinburg CISD recently announced the winners of its annual science fair contest, which attracted hundreds of competitors from approximately 40 elementary and middle schools.

More than 200 students received trophies for their science projects during an awards ceremony, which the Edinburg CISD Science Department hosted at the Edinburg Activity Center.

“We want our students to start thinking about careers in science that can be utilized in so many different fields,” ECISD Superintendent Dr. René Gutiérrez said.

Dozens of science projects were on display, including ex-

periments in chemistry, engineering, microbiology and physics.

“We are so excited that we had so many great projects submitted. The students did a great job,” said ECISD Secondary Science Specialist Vanessa Arrona-Ramos. “We had categories ranging from animal sciences to biochemistry to mathematical sciences. The contestants did a great job this year and we really appreciate all their teachers help and their parents help as well.”

The elementary school students competed in 26 science categories and the middle school students competed in 15 science categories.

PSJA Southwest Early College HS Students Publish Book Of Essays

A group of PSJA Southwest Early College High School students recently published a book of essays titled “Voices from the Valley.” The 200page bound volume features 50 essays on friendship, family, education, love, sports, aspirations, conflicts, adventure, pets and cars.

Barry Glasser, English III AP/DC teacher at PSJA Southwest ECHS encouraged the students to write for this anthology and is very pleased with the results.

“The book is intended for school literacy programs and for pure reading pleasure,” said Glasser. “It’s a valuable educational resource because students will be reading essays written by their peers, reflecting the readers’ own experiences growing up in the Valley.”

According to the teacher, “Voices from the Valley” is currently available for purchase at PSJA Southwest ECHS. In addition to providing the stu-

dents the opportunity to be published authors, Glasser shared that educators in the school are already using the anthology for literacy lessons.

“To be given the opportunity to be published in an anthology is a blessing so few receive,” said Junior Yasha Alaniz and author of the essay “Mine is Theatre.” “I’m so grateful to have a class and school that gives students artistic freedom to express our perspectives and experiences as honestly as we choose, and to use our voices as authentic authors to help further discussions that can hopefully improve society.”

Student authors in order of appearance include: Maria J. Ortiz, Esmeralda Meza, Daniella Medina, Sebastian Rivera, Nohe Resendiz, Fatima Rucoba, Francisco Rodriguez, Jr., Jonathan Quach, Sergio Archer, Francisco Lopez, Angel Martinez, Yasha Alaniz, Andre Ricardo Martinez Cortez, Andy Rendon, Isaiah Gar-

cia, Samuel Zambrano, Moises Nevarez, Nayelie Salazar, Eric B. Lopez, Galilea Puente, Adolfo Rosales, Jezuel Ramos, Alejandro Tijerina, Brandon Salinas, Karla Lizbeth Reyes, Christian Valdes, Alejandro Rodriguez, Jeffry Martinez, Eli Garza, Kassandra Guerrero, Anonymous, Jesus Adrian Cuellar Sanchez, Antonio Roman, Ethan Greeno, Johan Alvarado, Jorge Gonzalez, Jorge Zenteno, Jorge Sanchez, Brandon Marquez, Rene Olivarez, Carlos Pelayo, Nicholas Nicanor, Brayan Acosta, Alain Gutierrez, Aldo Cardona, Adrian Reyna, Jacqueline Galicia, Emily Garcia, Joselyn Ramirez, and Jorge Villagomez.

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HEARING AIDS

San Carlos Kite Festival Takes Off This Weekend From PG.1

OPEN HOUSE APR. 4TH - 30TH

For families in San Carlos, April always means kites!

Thanks to the work of San Carlos resident Juan Reyes and his family, the San Carlos Kite Festival has brought out kids and families to enjoy something that children of all ages can enjoy for the last 18 year.

The founder of the Kite Festival, Reyes added, “Sometimes the adults are more into the event than the children because it brings back memories of when they were children and they flew kites. We get a lot of positive feedback from the adults.”

“We started this because we were part Symptomatic similarities of ALZHEIMER’S vs. UNTREATED of a community development team in HEARING LOSS DISEASE 1999, and we were trying to encourage the community in activities that brought everybody out. It provides something for everybody,” Reyes, the owner of Texas Tarps, said.

Symptomatic similarities of ALZHEIMER’S vs. UNTREATED The 19th Annual San Carlos Kite Fun HEARING LOSS DISEASE Fly Festival takes off this Saturday, April 7 from 8:00 a.m. -12:00 noon at the San Carlos Endowment Center Park, locat• Depression, anxiety, disorientation

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HEARING AIDS

ed at 107 North Sunflower (Hwy 107 & Sunflower Road).

Over the years, other groups have joined in the Kite Festival. This year, the Edinburg Boys and Girls Club and Hidalgo County Precinct Four will also host of the activities.

Families are encouraged to bring their own kites, and parents are asked to stay with their children because the smaller children often struggle when putting together a kite.

Some kites will be given out until supplies run out. While Reyes had held kite building workshops in the past, he will be available to help out with any kite problems participants might have. He will also have a table when he can teach participants to build some simple paper kites.

Music will be provided by a DJ and Edinburg Dance Centre will provide a hip hop performance. Vendors will also be in attendance with health and summer program information. In addition, a soccer camp hosted by UTRGV and RGV Toros and STEM Fair conducted by Dr. Ludy Avila, professor STC will be provided.

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• Inappropriate psychosocial responses

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• Loss of ability to recognize (agnosia)

• Reduced mental scores due to not hearing correctly

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• Distrust and suspicion regarding other’s motives • Distrust and paranoia (e.g., belief that others may be talking about them)

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VOL. I, NO. 13

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WEDNESDAY, APRIL 4, 2018

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Autism Awareness: Understanding This Condition

April is the designated month for Autism Awareness, with April 2nd being World Autism Awareness day.

People will be wearing blue and hosting events this month to spotlight autism, but the spotlight doesn’t turn off after April for people and families living with it every day.

“It’s important that as a community we learn to embrace the autism population and learn about them and how we can help them,” Board Certified Behavior Analyst at The STAR Center Mallory Garrett said. “And also how they can help us.”

Although the intention of spreading awareness of this health condition, is there, unfortunately, is very little awareness in the real sense. The battle to fight this health condition is going at a much slower pace than expected. Going by the statistics, 1 in every 68 children suffers from Autism. And while there are so many suffering from this condition, there are very few people who even understand this condition to the core.

What is autism?

Autism is a social communication disorder. It can be difficult to put into simple terms because it varies person to person (hence the autistic spectrum).

Essentially someone with autism will have difficulties with social skills and awareness,

communication, and often need routines and have a lot of rigidity in what they do, or use a lot of repetition in their behavior.

They can lack Theory of Mind (realizing that other people think differently) and will also often be very sensory. Those with autism often exhibit a narrow range of interests and activities that are unique to each individual.

According to the World Health Organization around 1 in 160 children has an autism spectrum disorder. These disorders begin in childhood and persist into adulthood.

That means of the 7.2 billion people living on Earth, around 45 million have an autism spectrum disorder.

Autism is considered a spectrum because its intensity varies.

The old adage is ‘if you’ve met one person with autism, you’ve met one person with autism’.

Each autistic person has very different needs which makes the disorder difficult to classify.

Broadly speaking, those on the autism spectrum are commonly divided into high-functioning and low-functioning.

The former group are usually able to live independently while the latter group often need lifelong care.

A popular trope in fiction is autistic people having superior intellect to neurotypical counterparts. However, this is not

always the case. Some people with autism do exhibit superior intelligence, but the opposite can also be true.

Men are four times more likely to be diagnosed with autism than women.

Autism is not considered an illness that needs to be treated.

Most activists consider it a different wiring of the brain. However, in a neurotypical world, those with autism sometimes find behavioral therapy techniques helpful in managing their condition.

What causes autism?

As it stands, researchers have not discovered one single cause of autism spectrum disorders.

Many variables including environmental and genetic factors can make it more likely for a child to be diagnosed with autism.

Research published in 1998 suggested vaccinating children causes autism. This became a well-publicized theory leading to a huge drop in the amount of parents vaccinating their children.

However, subsequent studies found there to be numerous flaws in this research’s methods.

There is currently no evidence to suggest vaccinations have any impact on whether a child develops an autism spectrum disorder.

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Pink Eye: Know The Symptoms, When to Seek Treatment, And How To Help Prevent It Pink, itchy eyes? Pink eye – or conjunctivitis – is common and spreads easily. It sometimes needs medical treatment, depending on the cause. Know the symptoms, when to seek treatment, and how to help prevent it.

Pink eye, also known as conjunctivitis, is one of the most common and treatable eye conditions in the world in both children and adults. It is an inflammation of the conjunctiva, the thin, clear tissue that lines the inside of the eyelid and the white part of the eyeball. This inflammation makes blood vessels more visible and gives the eye a pink or reddish color.

Four Main Causes of Pink Eye There are four main causes of pink eye: • Viruses • Bacteria • Allergens (like pet dander or dust mites) • Irritants (like smog or swimming pool chlorine) that infect or irritate the eye and eyelid lining It can be difficult to determine the exact

cause of pink eye because some signs and symptoms may be the same no matter the cause.

Symptoms of Pink Eye The symptoms of pink eye may vary depending on the cause but usually include: • Redness or swelling of the white of the eye or inside the eyelids • Increased amount of tears • Eye discharge which may be clear, yellow, white or green • Itchy, irritated, and/or burning eyes • Gritty feeling in the eye • Crusting of the eyelids or lashes • Contact lenses that feel uncomfortable and/or do not stay in place on the eye When to See a Healthcare Provider?

Most cases of pink eye are mild and get better on their own, even without treatment. However, there are times when it is important to see a healthcare provider for specific treatment and/or follow-up.

You should see a healthcare provider if you have pink eye along with any of the

following: • Moderate to severe pain in your eye(s) • Sensitivity to light or blurred vision • Intense redness in the eye(s) • A weakened immune system, for example from HIV or cancer treatment • Symptoms that get worse or don’t improve, including bacterial pink eye that does not improve after 24 hours of antibiotic use • Pre-existing eye conditions that may put you at risk for complications or severe infection An infant or newborn with symptoms of pink eye should see a healthcare provider immediately.

Stop Pink Eye from Spreading Pink eye caused by a virus or bacteria is very contagious and spreads easily and quickly from person to person. Pink eye that is caused by allergens or irritants is not contagious, but it is possible to develop a secondary infection caused by a virus or bacteria that is contagious. You can re-

duce the risk of getting or spreading pink eye by following some simple self-care steps: • Wash your hands • Avoid touching or rubbing your eyes • Avoid sharing makeup, contact lenses and containers, and eyeglasses Pink Eye in Newborns A newborn baby who has symptoms of pink eye should see a healthcare provider as soon as possible. Pink eye in newborns can be caused by an infection, irritation, or a blocked tear duct.

Neonatal pink eye caused by sexually transmitted infections, like gonorrhea or chlamydia, can be very serious. If you are pregnant and think you may have a sexually transmitted infection, visit your healthcare provider for testing and treatment. If you don’t know whether you have a sexually transmitted infection but have recently given birth and your newborn shows signs of pink eye, visit your child’s healthcare provider right away.

Wednesday, April 4, 2018

Sources of Protein That Aren’t Meat

By Rachel Reiff Ellis

As we age, protein is important for keeping up muscle mass to stay active, avoid injury, and support a healthy immune system.

Choosing non-meat proteins in later years can be a good idea for more than just health or ethical reasons. “Many non-meat protein sources are lower in cost, and if you’re on a fixed income, then watching the food budget can be helpful,” says Angela Catic, MD, an assistant professor of internal medicine, section of geriatrics, at Baylor College of Medicine.

Dental issues like missing teeth and dentures can come into play, too -- making a piece of steak or hamburger hard to chew.

But there are plenty of ways to get protein besides meat. You just have to know what you’re looking for.

Proteins That Pack a Punch Meatless protein sources that will give you the biggest bang for your buck are called “complete” proteins.

“Complete proteins have the essential amino acids, or building blocks, that the body requires, in adequate amounts,” says Lauri Wright, PhD, a spokeswoman for the Academy of Nutrition and Dietetics and assistant professor of nutrition at the University of North Florida.

Meats are complete proteins, but many plant-based proteins aren’t. It’s good to know the difference and reach for complete proteins when you can. Some nonmeat complete proteins are: • Eggs • Milk • Cheese • Soy • Quinoa As for “incomplete” proteins, you can buddy them up with another protein source to make a total package. “Many traditional food complements work perfectly for this,” Wright says. “Beans and rice, which is a staple of many Hispanic cultures, is a great example of joining two incomplete plant proteins together.”

Foods That Fuel You Wherever it comes from, it’s best to get protein in small, regular spurts, rather than one big meal. Loading up on your protein all at once won’t give your body the steady stream of nutrients it needs to last throughout the day. “Your protein intake needs to be spread out through the day -- about 25 to 30 grams with each meal,” says Catic.

You don’t have to do a complete menu overhaul to raise your daily protein, says Catic. “It can be as easy as having a peanut

butter sandwich for a snack or sprinkling flax or chia seeds into cereal or yogurt.”

Think about the foods you already eat, and build from there. Here are some of the best non-meat protein sources: Eggs: These are nearly perfect proteins, says Wright. “They have almost precise amounts of all the essential building blocks you need.”

And at only 70 calories an egg, you’re not getting too many calories.

Eggs have the added bonus of being easy to make ahead (hard-boil them and keep them in the fridge for a quick snack) and easy to add to foods you already eat, like salad. They can be a simple dinner option, too -- cook them up with some veggies to make an omelet, whip up a frittata, or bake them in a pie crust with some spinach and low-fat cheese for a tasty quiche.

Dairy: Look for low-fat options for your protein fix. Cottage cheese, yogurt, and low-fat cow’s milk are all pumped with it.

Pour milk on your cereal for breakfast, or have cheese with your snack crackers. You can even slide in some dairy protein for a delicious dessert. “I sometimes encourage people to have frozen yogurt if they enjoy a treat,” says Catic.

Seeds: Quinoa is a complete protein that has all nine essential amino acids. If you’re not familiar with it, think of it like a grain or pasta. Use it in dishes in place of rice or couscous, for example, and you’ll give your dish an automatic protein boost. Also, chia and flax seeds are small enough to sneak into yogurt, cereal, smoothies, or oatmeal without changing the flavor much.

Soy: Tofu might be the first food you think of when you hear the word “vegetarian.” That’s because it’s a common substitute in dishes that typically use meat.

Cubed tofu can be cooked and added to salads or burritos in place of chicken. Or for a quick soy snack, steam a bag of edamame -- soybeans in pods you can pop into your mouth while they’re still warm.

Beans: Pick a bean, any bean, and you’ve got protein. “Beans are a fabulous source,” says Wright.

And they come with lots of bonuses, like fiber, folate, antioxidants, and vitamins.

Beans can beef up soups, or -- in the case of chickpeas -- be blended into tasty dips like hummus.

Nuts: Peanut butter is a no-brainer when it comes to easy protein for your daily diet. Add a spoonful to your oatmeal, or spread some on whole-grain crackers or fruit. Skip the liquid nuts, though. “I don’t recommend nut milks as a protein source because they don’t have the protein in them that the soy and the cow’s milk do,” says Wright.

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