HEMP – An Alternative (and vegan) Protein Source Since my meal planning philosophy typically embraces a breakdown of nutrients at both the micro level (vitamins and minerals) and the macro level (carbs, proteins and fats) I often get asked for alternative sources of protein than the most obvious (beef, chicken, fish, eggs). If I did a family feud type survey, out of one hundred answers soy or tofu would be the number one answer. We may whittle down to pea protein or other legumes and then of course nuts. It […]
Beat the Heat with a Watermelon Treat
Watermelon – not just for seed spitting. Not only is watermelon is a favorite summer food selection and barbeque closer, it is equally beneficial to health. The antioxidant lycopene is a chemical found in plants that gives certain foods (watermelon, tomatoes, red grapefruit, and guava) their red color. Part of the large class of plant compounds called carotenoids, which help protect and preserve body cells from oxidation and damage, lycopene may reduce one’s risk of various cancers, particularly prostate cancer. Watermelon is also a good source of antioxidants, that work […]
M.O.D – meal plan of the day!! CHALLENGE!!
Green monster shake recovery after a morning work out (made with vanilla protein powder, 1 c spinach, 1/2 banana, 1/2 c pineapple, and ice and water) mid morn – greek yogurt, lunch: grilled chicken on big salad (lots of veggies, oil and vinegar), 2 hs after lunch: 13 Mary’s gone crackers and 2 Tbsp hummus. mid aft2: apple and 14 almonds Dinner: stir fry veggies and egg whites, serve over 1/2C cooked quinoa.
Ways to use Whey
Whey protein is typically known amongst the work out crowds as a lean muscle recovery protein. It works hand in hand with the breakdown of muscle during the work out to rebuild and repair those muscle fibers. However, whey also has its place in a regular healthy diet for similar reasons: it can be a nutritional and complete source of all amino acids, and not necessarily only for athletes. The most common use for whey is making protein shakes/smoothies however whey can also be incorporated in any overall health plan […]
Culinary herbs and spices : Can they interact with your medicine?
Ilana Katz MS, RD, CSSD One of the major responsibilities a dietitian/nutritionist may have is to analyze an individual’s intake and ensure most appropriate and healthy solutions to goals and needs. For people who regularly take medications, even over the counter products, this can become quite challenging. So then, can some ingredients in various dishes have a pharmalogical interaction? Specific examples best defines what a pharmalogical interaction is: Combining a statin drug (most likely prescribed to lower cholesterol) and a daily dose of grapefruit juice may likely cause too much […]
NEED AN OIL CHANGE
Ilana Katz MS, RD, CSSD There has been much debate about the healthiness of different oils in the nutrition media lately. With the boost on research and essential fats, oils, some of which do offer the good source of fat to our daily intake needs some analysis. The reason why I want to blog on this is although many have been deemed healthy, depending on whether you use them for cooking or not, may change their chemistry. In other words, heating various oil sources can create free radicals which in […]
Planning Your Meals
In my practice, I find the biggest roadblock to weight loss success is that people do not take the time to plan their day as far as eating goes. So they either wait for meal times, or until they are hungry, and then just see what is convenient to grab. This sets you up to either not eat enough during the day, or gorge on whatever is available, or just get the most convenient food which is more than likely prepackaged and processed. If you take a few moments in […]
Quick review on Anti-Inflammation Nutrition
I have recently been asked many questions on whether the anti-inflammation diets really work. So while such diets may not target weight loss exactly, there is evidence that they aid in anti-inflammation, and weight loss may even be a secondary benefit. This makes sense because inflammation foods, such as processed or refined foods, sugary foods, white breads, and hig fat (particularly trans or saturated fat) foods are eliminated for anti-inflammatory responses. I put together a quick summary to answer these basic questions. Inflammation affects individuals differently. From research, the main […]
Training (outside!) in the winter
Resolve to run (outside!) through the winter. Why some people make it through and others don't.
