I’m all about energy. As a sports dietitian, I teach people how to have the energy they need to get through practices and games. And then there’s us everyday folks who need energy just to get through our day!
I’m always looking for combos of food that give me instant energy, but I don’t want to spike and drop in energy. What goes up must come down. The key to preventing the “down” is to have combinations of food that give you some energy right away, and combine it with something that lasts.
Carbs, for all of the good and bad you hear about them are actually our body’s preferred source of energy. We need carbs! I prefer my grains to be as whole grain as possible to get all of the fiber and antioxidant benefits of those whole grains
That’s right – chocolate at breakfast! These oats are made using cottage cheese and chia seeds to provide a boost of protein and fiber. A high-protein breakfast will keep you fill and fueled throughout the morning, preventing mid-day snacking or mindless eating. Protein has never tasted so sweet!
Making good use of seasonal fruits and vegetables is the perfect way to keep your kitchen fresh year-round. The summer ushers in a season of sunshine and the freshest berries – including my favorite, blueberries! These Blueberry Cheesecake Muffins with Oatmeal Streusel are a healthy twist on a breakfast classic. They are packed with fresh blueberries and cottage cheese for a protein-filled breakfast option
Barbecue season is in full swing! Look no further than these Slow Cooker BBQ Chicken Tostadas to satisfy the entire crowd. High in protein, gluten-free, and lower in calories than many other traditional BBQ dishes – these tostadas are sure to be a big hit!
Watermelon lovers rejoice – your favorite refreshing snack is also great for you! While these melons often have a bad rap (think: 92% water and lots of sugar), they are actually considered a nutrient dense food – rich in vitamins, minerals, and antioxidants while remaining extremely low in calories. Check out these four amazing benefits of watermelon below!
Lycopene leader. You’ve been hearing it since you were a little kid: strive to fill your plate with a variety of colorful fruits and veggies! Lycopene is the pigment that gives produce a vibrant red color. While tomatoes often come to [...]
Cheeseburgers, hot dogs, potato chips, pasta salad, and apple pie – all staples of any Independence Day cookout. These options make it easy to quickly over-indulge on salt, fat, and sugar without even realizing it! Luckily, there are plenty of nutritious alternatives you can bring to your neighborhood celebration. Check out the recipes below for 4th of July inspiration – red, white, and blue has never tasted so good!
This Strawberry Cheesecake Shake is packed with casein protein from the cottage cheese and gives a burst of natural sweet flavors from the fruit and honey
Everyone needs a treat once in a while. The key word here is treat. A dessert portion should be small or “treat” size, it should not be the size of a meal. Fruit is a nutritious way to satisfy your sweet tooth and with this recipe you are getting a perfect portion and dose of sweetness from the fruit. Did you read Monday’s post from this week? Check it out! Dessert Anyone? Satisfy your Sweet Tooth.
Nutella Crepes with Fresh Berries
Prep Time: 5 Minutes
Cook Time: 5 Minutes
1 pre-made [...]
Antioxidants for the Athlete
How are antioxidants linked to performance? Physical activity brings on oxidative stress and tissue damage. Too much of this can have a negative impact on performance. Antioxidants can be helpful in reducing tissue damage and aid in post-workout recovery. A diet rich in vitamins, minerals, antioxidants, and anti-inflammatory food is recommended for all athletes, but don’t go overboard. Moderation is key! The form in which you take antioxidants also makes a difference.
It is best to get antioxidants in the form of whole foods like fruits, vegetables, nuts, whole grains, and [...]
My favorite meal of the day: dessert. As soon as nighttime rolls around, I want to curl up on the sofa with a bowl of ice cream and settle in to watch my favorite TV show. My idea of a fun Sunday afternoon is whipping up a new brownie recipe or grabbing Italian ice with my friends. While it’s important to limit my refined sugar intake, there’s no way I’ll be able to completely cut out dessert. Luckily, I’ve discovered ways to satisfy my sweet tooth without all the guilt. Check out the swaps you can [...]