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 […]
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 […]
Burnout !! Get over it!!
Yeah, its been awhile since I put finger to keyboard to emotitype. Coined a new phrase today – “emotitype”! Hashtag that ;-). My personal stories in the past have been mostly race reports, or travel experiences in exotic places (that always involved a race or training camp of some sort). Today I am just sitting here, inspired to write a bit more about me and what inspired this. I have been posting my own Work Out of the Day Challenges, Meal plans of the day recommendations and lean, clean recipes […]
M.O.D (meal plan of day)!!
Meal 1: Egg burrito – 3 oz egg beaters, Ezekiel tortilla, salsa, ¼ cup black beans Meal 2: Greek yogurt whip, sprinkle crunchy kasha whole grain granola on top Meal 3: grilled salmon, steamable bag of veggies, small sweet potato Meal 4: lara bar Meal 5: Turkey chilli : 2/3 cup kidney beans, 4 oz (low fat) ground turkey, ½ cup onion (diced), 1 cup green pepper (diced), 2 Tbsp olive oil to sauté turkey and veggies. Add ½ cup salsa to the mix. Serve with ½ cup cooked brown rice. Side salad […]
Tuesday Recipe to share!!
Quinoa Cilantro-Lime Salad Ingredients 1 cup quinoa 2 cups water 1 tsp Kosher salt —– ½ cup goat cheese crumbled ½ cup pumpkin seeds 2 whole tomatoes (cubed) —– 1 cup packed cilantro 1/2 cup extra-virgin olive oil 1/4 cup lime juice 1/4 cup orange juice 1/2 teaspoon salt 1/2 teaspoon pepper Pinch of minced garlic Bring quinoa, water, and salt to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, 20 to 25 minutes. When the quinoa is done, cool […]
M.O.D – meal plan Monday! Ilana’s Challenge!
Rise and shine 2 pieces dried mango W.O.D (work out of day) (see below) Plain Greek yogurt sprinkled with whole grain granola Green monster shake spinach greens, with sliced turkey and 2 egg whites 3 oz grilled chicken, 1/2 sweet potato Isalean Protein shake 4 oz salmon, 1/2 c cooked quinoa, brussel sprouts
RECIPE Challenge !!
Eggs and oatmeal Pancakes Blend together 3 – 4 egg whites and ½ – 1 cup cooked oatmeal, cinnamon (optional) , Truvia (optional). (I usually microwave ½ cup raw oats in 1 cup water for 50 seconds before blending with the egg whites). Use as a pancake batter – spray pan with pam, pour batter, when bubbling, turn over until egg is cooked through. HINT: Cook for quite a long time on one side, until egg whites pretty much set. (Opt’l extras: blend in either 2 tbsp Greek yogurt, […]
Recipe Challenge !!
Since I always get clients asking for new ideas, but stipulate the need for quick, easy and convenient — I decide to submit the occasional recipes that will fit these specifications (new ideas, fun tasty easy meals, throw together rather than gourmet cooking, and of course healthy, non-processed and easily transportable)!! TRY THIS RECIPE OF THE WEEK: great substitute to stopping at the the fast food drive throughs!! Egg soufflé Spray a muffin tray with non stick spray. Add 2 – 3oz egg whites int each section (1 oz = 1 […]
