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.
Nutritional Strategies for Muscular Recovery
Strategies are laid out for both endurance, muscular (resistance) work outs, or both ILANA KATZ MS, RD, CSSD Different activities require different energy, or metabolic, requirements on muscles and as a result, muscles necessitate different nutritional components when they work for speed, power, and/or endurance. A burst of energy, or high power and speed, over a short period of time are called anaerobic activities, which are almost entirely reliant upon glycogen (muscle carbohydrates) and phosphocreatine (source of energy for muscular contraction). Resistance training presents an obstacle in terms of balancing […]
RECIPE TO SHARE: Grill Pan Chicken with Fiery Mango-Ginger Salsa
Grill Pan Chicken with Fiery Mango-Ginger Salsa (4 servings) Salsa is great substitute for other marinades, offering a medley of flavours with a lower salt content but nothing lost on taste. Ingredients: 4 boneless, skinless chicken breast halves (~ 4oz each) 1 Tbsp olive oil 1 tsp curry powder 1 tsp brown sugar ½ tsp coarsely ground black pepper ¼ tsp salt 1 lemon cut into 4 wedges Olive or canola oil spray Salsa: 2 cups finely chopped mango 3 Tbsp chopped fresh mint leaves 2 tsp fresh ginger, grated […]
Recipe to share – fun, healthy sweet option!
Pumpkin smash (makes 9 servings) PER SERVING (1 piece, 1/9th of recipe): 65 calories, <0.5g fat, 81mg sodium, 12g carbs, 1g fiber, 7g sugars, 5g protein — POINTS® value 1* Ingredients: One 15-oz. can pure pumpkin One 12-oz. can evaporated fat-free milk 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original) 3/4 cup Splenda No Calorie Sweetener (granulated) 2 tsp. pumpkin pie spice Directions: Preheat oven to 350 degrees. Combine all ingredients in a bowl, and mix thoroughly. Place mixture in a baking dish (8″ X 8″ works well) sprayed lightly […]
THE WHYS AND WHEREFORES OF SHOPPING THE LOCAL FAMERS MARKETS
I often get asked the questions about organic produce. The word “organic” often comes with a price, in more ways than one. First off, organic is often more pricey produce, simply based on the fact that anything that is organically labeled had to have been produced in an organically certified production process, from farm to mouth. The cost of being certified then gets dissipated over the cost of the end product. The other reason I say organic comes with a price, has nothing to do with finances at all, but […]
