Research shows that drinking tart cherry juice can aid in muscle recovery. Cherries are known for their anti-inflammatory properties which prevent muscle damage. A little cocoa powder gives this delicious smoothie a touch of chocolate behind every sip. If you want to increase the protein content, try adding chocolate protein powder instead of the cocoa powder.
Posted in Healthy Recipes, Sports Nutrition
Tagged Cherry, Protein, Raiders Recovery Recipe, Smoothie
Green beans are one of my favorite vegetables. They are mild in flavor, and rich in vitamin C and fiber. Roasting green beans gives them a “meatier” texture. This simple preparation yields a delicious side that can be paired with any main dish.
Chicken is an excellent source of protein. Skinless chicken breast is low in saturated fat and contains 30 grams of protein in just 4 ounces of cooked meat.
Marinating chicken makes the meat more tender and flavorful. It is a good idea to pound the chicken breast until it is less than one-inch thick so the marinade can soak through.
This lemon pepper marinate gives chicken a light and vibrant flavor. You can prepare several servings to facilitate quick meals during the week.
Recently, I’ve revised my morning breakfast routine. Here is my upgraded oatmeal recipe. The secret ingredient? An egg, cooked in with the oatmeal, adds a protein boost and creates a custard-like consistency. Delicious!
Every parent and dietitian should read Ellyn Satter’s Your Child’s Weight: Helping Without Harming. Ellyn Satter is a registered dietitian and family therapist, and is considered to be the leading expert on feeding and raising healthy kids.
In the book, Satter refutes the idea that parents must force their children to eat less and exercise more to lose weight. In the long run, this technique backfires, as children become preoccupied with food and turned off to physical activity. Rather, Ellyn coaches parents to feed well, parent well, and allow children to grow up to get the bodies that are right for them.
For a summary of the books main points, read on, or click here for a PDF summary from Satter herself.
I like to take time on Sundays to prepare my meals for the week. Read on to see what’s cooking this week. Continue reading
Snacking can help you stay energized and prevent overeating at your next meal. But chips, candy and soda contain “empty calories,” meaning short-lasting energy and virtually no nutritional value. Here are some healthy snack ideas to fuel your workday.
I like to take time on Sundays to prepare my meals for the week. Read on to see what’s cooking this week. Continue reading
Posted in Healthy Recipes
Recent research provides some insight as to why maintaining weight loss is especially difficult. View this clip from the Weight of the Nation documentary series for an explanation.
Note: You don’t need to pursue weight loss to improve your health. Learn about a Health at Every Size approach.
Anyone who has ever eaten a freshly picked fruit or vegetable will agree: there is nothing as satisfying or delicious as garden-fresh produce. And with spring finally here, there’s no better time to start a vegetable garden so that you too can enjoy the fruits of this season’s bounty. To learn how to pick, plant, and prosper from your very own vegetable garden, just follow the tips below.
Nicole Geurin, MPH, RD 