Another great muffin recipe from my sports nutrition kitchen: FLOUR, ALL-PURPOSE 1/3 cup WHOLE WHEAT FLOUR 1 cup OATMEAL, DRY regular or instant 1 cup PROTEIN POWDER, VANILLA 3 tbsp SUGAR, BROWN packed 1/2 cup SUGAR, GRANULATED 1/2 cup BAKING POWDER 1 tbsp BAKING SODA 1 tsp CINNAMON, GROUND 1 tsp SALT 1 tsp ALLSPICE, GROUND 1/2 tsp CARROT grated 1 ¼ cups RAISIN, SEEDLESS 1 cup MILK, 1% 3/4 cups BUTTERMILK, LOWFAT ½ cup RICOTTA CHEESE, LIGHT ¼ cup SWEET POTATO, MASHED canned ½ cup CANOLA OIL ¼ […]
POWER MUFFINS
Another great muffin recipe from my sports nutrition kitchen: FLOUR, ALL-PURPOSE 1/3 cup WHOLE WHEAT FLOUR 1 cup OATMEAL, DRY regular or instant 1 cup PROTEIN POWDER, VANILLA 3 tbsp SUGAR, BROWN packed 1/2 cup SUGAR, GRANULATED 1/2 cup BAKING POWDER 1 tbsp BAKING SODA 1 tsp CINNAMON, GROUND 1 tsp SALT 1 tsp ALLSPICE, GROUND 1/2 tsp CARROT grated 1 ¼ cups RAISIN, SEEDLESS 1 cup MILK, 1% 3/4 cups BUTTERMILK, LOWFAT ½ cup RICOTTA CHEESE, LIGHT ¼ cup SWEET POTATO, MASHED canned ½ cup CANOLA OIL ¼ […]
FAST FOOD RULES !!
Ilana Katz MS, RD, CSSD Most clients arrive with conditions. The one I find the most obvious and demanding is that we are all busy. Whether it is running around for business meetings, carpooling for kids, errands, errands and more errands, it seems like living out the car tends to prioritize cooking in the kitchen. Statistically it is reported that at least 25% of all Americans eat fast food every day and there are more than 300 000 fast food restaurants to choose from country wide. Sadly, eating on the […]
Guide to Holiday Season Survival
Ilana Katz MS, RD, CSSD The difference in energy expenditure between a day off exercise and even an easy exercise day can be enormous. Making small changes even on a daily basis during this time does help compensate for variance in activity factor and caloric expenditure. Remain Accountable to Optimal Weight. Being accountable to weight management during this time may seem unfestive, but that is just the point – do not use the “holiday season” as an all-out excuse. After all, it’s a holiday, not a holimonth. Plan […]
TRI-COACHING AND NUTRITION PLANS
Any triathletes doing late season races? Are you looking for a reasonably priced coach, with a sports nutrition background? I am offering race packages including long training day, taper week/carbo load plans, and race day nutrition with options to include weekly nutrition plans: Coaching plans with nutrition as an optional add on: coaching plans for less than $40 per week 24 weeks customized plans: $850 (Optional add on: Overall nutrition analysis and weekly meal planning inclusion: $65/week). 20 week customized plans: $725 (Optional add on: Overall nutrition analysis and daily […]
Apple Banana Oat Muffins
Ingredients 2 ripe bananas, mashed 3/4 cup brown sugar 1/2 cup all-natural applesauce 1/4 cup almond milk 1/2 cup plain nonfat yogurt 1 teaspoon vanilla extract 1/4 teaspoon salt 1/2 teaspoon ground allspice 1 teaspoon ground cinnamon 1/2 cup whole-wheat flour 1 cup almond flour (or almond meal) 1/2 cup plus 2 tablespoons rolled oats 1 teaspoon baking powder 1/2 teaspoon baking soda Preheat oven to 400 degrees F. Spray a regular-sized muffin tin evenly with cooking spray. Add brown sugar to the mashed bananas in a bowl and whisk […]
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 […]
