Archive for the 'Nutrition News' Category

Mar 10

Recovery Drink 101

What’s the best recovery drink? The answer is actually pretty complicated. There is no such thing as a one-size-fits-all post workout beverage.

Aug 01

Happy National Girlfriends Day!

Yes, August 1st is a day to show some love to those oh-so important people in your life. The ones you vent to, celebrate with, and would be lost without. In honor of this day, a light and fresh menu to share with your gal pals. Girls Day Menu Lightened Up Margaritas Grilled Chicken and Watermelon Panzanella Salad with Fresh Mint White Chocolate Pistachio Crunch Like many women, I get…

Mar 17

Fruit of the Day: Cranberries

I just love the sweet-tart goodness of these vibrant berries! Why they’re fabulous: Filled with fiber, vitamin C, and other antioxidants – choose from fresh, frozen, or dried to get more of this true superfood. Healthy recipes: Cranberry-Chia Jam (via Healthyeats.com) or a delectable Cranberry & Cilantro Quinoa Salad (recipe below)   CRANBERRY & CILANTRO QUINOA SALADYield: 8 servings Ingredients2 cups water Pinch of salt 1 cup quinoa, rinsed 1…

Mar 13

Veggie of the Day: Potatoes

Don’t believe the hype – these root veggies are sooooo good for you! Why they’re fabulous: Potatoes are filled with vitamins and minerals including iron, magnesium, potassium, vitamins C, B6, and folate. Roasted and mashed are family favorites but also try potato as a natural thickener for soups and sauces. Healthy Recipe: Oven fries: cut and toss with olive oil, salt and pepper. Bake at 400-degrees F for 35-40 minutes…

Mar 11

Veggie of the Day: Lettuce

In honor of Registered Dietitian Day and National Nutrition Month, I am sharing one of my favorite weeknight dinners and giving lettuce some love. Why it’s fabulous: Crunch, fiber, and vitamins! Lettuce does have lots of healthy attributes. The darker in color, the more nutrients you’ll find. And like many other fruits and veggies, lettuce has a high water content so it helps keep you hydrated. Healthy Recipe: Sticky Chicken…

Mar 10

Veggie of the Day: Asparagus

This delightful green veggie (a member of the lily family) is all about spring! Why it’s fabulous: it contains a laundry list of good-for-you nutrients including: folate, fiber, thiamin and iron – plus the antioxidant power of vitamins A and C. Healthy Recipe: GRILLED – seasoned with olive oil and balsamic vinegar or a sprinkle of your favorite seasoning mix.

Mar 09

Fruit of the Day: Watermelon

Dreaming of summer …… Why it’s fabulous: A terrific way to get your daily dose of vitamin A, plus some of the antioxidant lycopene (that’s right, it’s not only found in tomatoes). Healthy recipes: Salsa, salads (with feta!), juices and homemade slushies.    

Jan 23

Peanut Butter Favorites

Happy National Peanut Butter Day! To celebrate I am sharing a few of my favorite picks and recipes, plus some peanut butter goodness from my new book – First Bites: Superfoods for Babies and Toddlers. Homemade Peanut Butter on a bagel topped with dried banana chips for some crunch (pictured above). Peanut Butter & Green Apple Toast makes a quick, easy and healthy breakfast. Make a batch of Peanut Butter…

Jan 02

A year of weeknight dinners…

Introducing a look inside this registered dietitian’s kitchen. Every weeknight of 2015, I’ll be sharing my creations (the hits and the misses) for a family dinner for 4.   My goal is meals that are delicious, easy, and healthy no matter how hectic the day has been. Expect the occasional frozen fish stick and take out order. I will always share recipes and my top picks for brand names.  First up…

Dec 09

Coffee Cure Smoothie

  A terrific way to use up left over coffee. This shake is an entirely new take on a cup of Joe. ½ cup brewed coffee (regular or decaf)½ cup vanilla almond milk1 medium banana, frozen (freeze ahead of time)Honey and cinnamon to taste 
Combine ingredients in a blender – blend until smooth. 
 Nutrition Information Per Serving Calories: 151 Total Fat: 3 gramsSaturated Fat: 0 gramsCarbohydrate: 29 gramsFiber:  5…


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Recovery Drink 101
Sunday, March 10th, 2019

What’s the best recovery drink? The answer is actually pretty complicated. There is no such thing as a one-size-fits-all post workout beverage. Hydration is important no matter what but how you exercise, when you exercise, and what you eat can dictate which drink you should be reaching for.

Water

There’s no disputing the importance of good old H20. Aqua should remain your primary vehicle for hydration ALL. DAY. LONG. With proper fueling, water may be all you need during and after shorter duration workouts.

Chocolate Milk

Pressed for time and don’t want to miss your recovery? Chocolate milk can buy you some time as a snack until that meal is upon you. Chocolate milk is one stop shopping for the fluid, electrolytes and macronutrients (carbs and protein) that your body desperately needs following a workout. Chocolate milk also offers up calcium and vitamin D – important bone building nutrients most folks don’t get enough of.

Electrolyte Mix

I’ll set the scene – you had an intense, sweaty workout and you are notably dehydrated (i.e you feel super drained and your pee is bright yellow). You were able to have a proper recovery meal but want to get some extra electrolytes to help replenish sweat losses and fortify that post workout muscle recovery. Add some electrolyte powder to your water bottle and get to sipping during those critical post workout hours. These types of products are almost always sweetened with artificial sweeteners (and that includes things like monk fruit and stevia). Since everyone tolerates these ingredients differently, be on the look out for any tummy issues and choose a product you digest comfortably.

Protein Shake

Resort to supplemental protein when your workout ends at a nontraditional meal time. While food is always preferred, shakes can offer up a good option for workouts that end between meals or late in the evening. There is such a thing as too much when it comes to the doses of many popular powders, 30 to 40 grams of protein is all you need (because it’s all you can use!). LOOK for a good quality protein powder – NSF certified is preferred! And don’t skimp on the carbs, your muscles can’t use the protein without them. Blend/shake with a carb-rich liquid or eat carbs along with your shake.

Sports Drink

This is not a sponsored post but there’s a reason I am on the Gatorade Sports Science Institute Speakers’ Bureau – I believe in it! Sports drinks offer the ideal combo of optimally absorbable carbs (they aren’t all so easy to absorb), electrolytes and fluid! Because of these offerings, sports drinks may come in handy before, during or after a workout. Reach for a sports drink for longer duration activities (it is my go-to for ½ marathon training) and/or when the conditions are hot and humid and sweat losses are fierce. When using sports drink as part of your recovery routine, be sure to get some protein in along with it!

There you have it. Take advantage of ALL of these options to truly give your body what it needs after workout. Proper recovery helps to ensure you can get the most out of the NEXT time you train.

 

 

Posted by Dana White  /  Filed under Nutrition News, recovery foods, Sports Nutrition  /  Comments: 0



Happy National Girlfriends Day!
Saturday, August 1st, 2015

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Yes, August 1st is a day to show some love to those oh-so important people in your life. The ones you vent to, celebrate with, and would be lost without. In honor of this day, a light and fresh menu to share with your gal pals.

Girls Day Menu

Lightened Up Margaritas

Grilled Chicken and Watermelon Panzanella Salad with Fresh Mint

White Chocolate Pistachio Crunch

Like many women, I get so caught up taking care of others that I often neglect myself. Here are some reminders – The Women’s Roadmap to Health – thanks to Oscar Insurance for the fun graphic.

Posted by Dana White  /  Filed under Nutrition News  /  Comments: 0



Fruit of the Day: Cranberries
Tuesday, March 17th, 2015

cranberry-photo-clipped-300dpi

I just love the sweet-tart goodness of these vibrant berries!

Why they’re fabulous: Filled with fiber, vitamin C, and other antioxidants – choose from fresh, frozen, or dried to get more of this true superfood.

Healthy recipes: Cranberry-Chia Jam (via Healthyeats.com) or a delectable Cranberry & Cilantro Quinoa Salad (recipe below)

 

Cranberry & Cilantro Quinoa Salad in Bowl

CRANBERRY & CILANTRO QUINOA SALAD
Yield: 8 servings

Ingredients
2 cups water Pinch of salt 1 cup quinoa, rinsed 1 cup dried cranberries 1⁄2 cup minced carrots 1⁄2 cup chopped red bell pepper 1⁄2 cup chopped yellow bell pepper 3 Tbsp. finely chopped red onion 3 Tbsp. minced fresh cilantro 3 Tbsp. fresh lime juice 1 Tbsp. vegetable oil 1⁄4 tsp. salt Pinch ground red pepper

Directions
1.    In a small sauce pan, bring water and pinch of salt to a boil over high heat; stir in quinoa, reduce heat and bring to a low simmer. Cover pot and cook until all liquid is absorbed (about 13 minutes).
2.    Remove from heat and transfer to a medium bowl. Cool to room temperature. Cover and refrigerate until ready to use.
3.    To the bowl of quinoa, stir in cranberries, carrots, red and yellow peppers, red onion and cilantro until mixed.
4.    In a small bowl, mix together lime juice, oil, salt and ground red pepper and pour over quinoa- cranberry mixture; toss to coat evenly. Cover and refrigerate at least 2 hours before serving. Does not have to be served cold.

Nutrition Information Per Serving: Calories 150, Calories from Fat 30, Saturated Fat 0g, Trans Fat 0g, Total Fat 3.5g, Cholesterol 0mg, Sodium 115mg, Total Carbohydrate 29g, Sugars 11g, Dietary Fiber 3g, Protein 3g, Vitamin A 40%, Vitamin C 45%, Calcium 2%, Iron 6%

 

Recipe and photos courtesy of the Cranberry Marketing Committee

Posted by Dana White  /  Filed under Fruit of the Day, Nutrition Month, Nutrition News  /  Comments: 0



Veggie of the Day: Potatoes
Friday, March 13th, 2015

Gremolata

Don’t believe the hype – these root veggies are sooooo good for you!

Why they’re fabulous: Potatoes are filled with vitamins and minerals including iron, magnesium, potassium, vitamins C, B6, and folate. Roasted and mashed are family favorites but also try potato as a natural thickener for soups and sauces.

Healthy Recipe: Oven fries: cut and toss with olive oil, salt and pepper. Bake at 400-degrees F for 35-40 minutes – top with Gremolita

Posted by Dana White  /  Filed under Nutrition Month, Nutrition News, Veggie of the Day  /  Comments: 0



Veggie of the Day: Lettuce
Wednesday, March 11th, 2015

IMG_3145

In honor of Registered Dietitian Day and National Nutrition Month, I am sharing one of my favorite weeknight dinners and giving lettuce some love.

Why it’s fabulous: Crunch, fiber, and vitamins! Lettuce does have lots of healthy attributes. The darker in color, the more nutrients you’ll find. And like many other fruits and veggies, lettuce has a high water content so it helps keep you hydrated.

Healthy Recipe: Sticky Chicken Lettuce Cups (pictured above)

 

Posted by Dana White  /  Filed under Nutrition Month, Nutrition News, Veggie of the Day  /  Comments: 0



Veggie of the Day: Asparagus
Tuesday, March 10th, 2015

Grilled Asparagus

This delightful green veggie (a member of the lily family) is all about spring!

Why it’s fabulous: it contains a laundry list of good-for-you nutrients including: folate, fiber, thiamin and iron – plus the antioxidant power of vitamins A and C.

Healthy Recipe: GRILLED – seasoned with olive oil and balsamic vinegar or a sprinkle of your favorite seasoning mix.

Posted by Dana White  /  Filed under Nutrition Month, Nutrition News, Veggie of the Day  /  Comments: 0



Fruit of the Day: Watermelon
Monday, March 9th, 2015

Watermelon

Dreaming of summer ……

Why it’s fabulous: A terrific way to get your daily dose of vitamin A, plus some of the antioxidant lycopene (that’s right, it’s not only found in tomatoes).

Healthy recipes: Salsa, salads (with feta!), juices and homemade slushies.

 

 

Posted by Dana White  /  Filed under Fruit of the Day, Nutrition News  /  Comments: 0



Peanut Butter Favorites
Friday, January 23rd, 2015

PB Crunch Bagel

Happy National Peanut Butter Day! To celebrate I am sharing a few of my favorite picks and recipes, plus some peanut butter goodness from my new book – First Bites: Superfoods for Babies and Toddlers.

Homemade Peanut Butter on a bagel topped with dried banana chips for some crunch (pictured above).

Peanut Butter & Green Apple Toast makes a quick, easy and healthy breakfast.

Make a batch of Peanut Butter & Banana Granola for snacking.

Oatmeal Peanut Butter Energy Bars are perfect for a post workout snack.

IMG_2990

A must-try recipe…. Peanut Butter Spaghetti! It may sound odd but wait until you taste it.

Aside from making my own peanut butter creations, I reach for KIND Peanut Butter Whole Grain Clusters, Trader Joe’s Peanut Butter Filled Pretzels and PB Chocolate Love Smoothie from Jamba Juice.

 

 

Posted by Dana White  /  Filed under Just Yummy, Nutrition News, Recipes  /  Comments: 0



A year of weeknight dinners…
Friday, January 2nd, 2015

IMG_4329

Introducing a look inside this registered dietitian’s kitchen. Every weeknight of 2015, I’ll be sharing my creations (the hits and the misses) for a family dinner for 4.  
 
My goal is meals that are delicious, easy, and healthy no matter how hectic the day has been. Expect the occasional frozen fish stick and take out order. I will always share recipes and my top picks for brand names.
 
First up is our family Friday tradition – homemade pizza! The White family has been at this for more than 5 years and now the kids are old enough to help pick out toppings and sprinkle the cheese. We all look forward to this meal at the end of a busy week.
 
Click here for Dana White Nutrition Pizza Recipes

 

Posted by Dana White  /  Filed under Kid-Friendly, Nutrition News, Recipes, Seasonal Goodies  /  Comments: 0



Coffee Cure Smoothie
Tuesday, December 9th, 2014

Coffee Cure

 

A terrific way to use up left over coffee. This shake is an entirely new take on a cup of Joe.

½ cup brewed coffee (regular or decaf)
½ cup vanilla almond milk
1 medium banana, frozen (freeze ahead of time)
Honey and cinnamon to taste


Combine ingredients in a blender – blend until smooth. 


Nutrition Information Per Serving
Calories: 151
Total Fat: 3 grams
Saturated Fat: 0 grams
Carbohydrate: 29 grams
Fiber:  5 grams
Protein: 6 grams
Sodium:  19 milligrams
Cholesterol:  0 milligrams

Posted by Dana White  /  Filed under Just Yummy, Nutrition News  /  Comments: 0



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