Monday, January 30, 2012

Hungry for another title, Ravens' Lewis watches diet

Ray Lewis, 36 year old linbacker for the Baltimore Ravens, is well-known for his "ridiculous diet" according to his teammate Terrell Suggs. Lewis understands that football is a highly demanding sport and believes his eating habits are what have helped him maintain the longevity of his pro career, consisting of 16 years in the NFL.

A typical breakfast may contain: A protein shake, egg whites, an apple, lots of water, and his daily supplements (most likely a variety of vitamins and minerals). Lewis makes sure to plan healthy snacks throughout the day, promoting both energy maintenance and recovery.

Lewis is aware of his age but truly believes that his diet gives him a huge advantage: "I'm watching these guys, with their cheeseburgers and stuff," he says. "And you're going to compete against me? Even if you're younger and faster, your fuel won't let you beat me."

To read the full USA Today article, click the link below:

Ray Lewis Article

Wednesday, January 25, 2012

New App: Restaurant Nutrition

Here is a great iPhone App that can help you make better choices when eating out at your local chain of restaurants. The Restaurant Nutrition application allows a user to easily view nutritional information about restaurant menus and track what they have eaten. The Restaurant Nutrition user can turn on diets to track calorie, carb, protein, and fat to help track and quantify their dieting progress. Each time a restaurant name appears in the program the map button near it can be touched to open the Maps application showing all of that restaurant’s nearby locations.
So, in addition to meeting with our own Registered Dietician, you can take more control while at restaurants just by knowing what food items would best meet you nutritional goals.

New App: NSF for Sport

I wanted to make you aware of a new App that is available for your iPhone or Android devices. It is from NSF Certified for Sport. To meet the growing demands of athletes, coaches and all those concerned about banned substances in sports supplements, NSF International created the new NSF Certified for Sport® Program. This new NSF program is a focused solution designed to minimize the risk that a dietary supplement or sports nutrition product contains banned substances.
The program objective is to certify that participating manufacturers of sports supplements have met NSF's stringent independent certification process guidelines, which were developed through a consensus process involving regulatory, industry and consumer groups. A key component of this program will be a specially designed NSF Mark on each product label to show athletes, coaches and consumers that a sports supplement has met NSF's comprehensive program guidelines.This program, which focuses primarily on the sports supplement manufacturing and sourcing process, provides key preventive measures to:
  1. Protect against adulteration of products
  2. Verify label claims with product contents
  3. Identify athletic banned substances in the finished product or ingredients
  4. Use this App in addition to talking with the medical staff and dietician to determine if the supplement that you want to use will best help you reach your peak performance as well as keep you compliant with the NCAA rules and regulations regarding banned substances

Tuesday, January 24, 2012

Roasted Eggplant Dip

1 Large Eggplant
1 Tbsp Lemon Juice
2 Tbsp Extra-Virgin Olive Oil
1 Onion (finely chopped)
1 Medium Red Bell Pepper (seeded, finely chopped)
1 Medium Green Bell Pepper (seeded, finely chopped)
1 Jalapeño (seeded, minced)
Salt and Pepper
1/4 Tsp Crushed Red Pepper
4 Cloves Garlicm (minced)
1 cup Drained Canned Petite Diced Tomatoes
1 Tsp Red Wine Vinegar
2 Tbsp Chopped Fresh Parsley
2 Tbsp Chopped Fresh Basil
2 Tbsp Grated Parmesan
Crudités or Pita Chips (optional)
Cut eggplant in half lengthwise, cutting through stem. Scoop out pulp, leaving a 1/4-inch border. Brush the insides with lemon juice, wrap tightly in plastic wrap and refrigerate. Finely chop eggplant pulp. Warm oil in a large skillet over medium heat. Add pulp, onion, bell peppers and jalapeño. Sprinkle with 1 tsp. salt, 1/2 tsp. pepper and crushed red pepper. Sauté until vegetables are tender, about 12 minutes. Add garlic and tomatoes; sauté for 5 minutes longer. Let cool for 10 minutes, then stir in vinegar, parsley, basil and Parmesan. Transfer to a bowl and let cool completely. (Dip can be made up to 8 hours ahead. Cover and refrigerate.) When cool, taste and season with additional salt and pepper. Pat eggplant shells dry and fill with dip. Serve with crudités and pita chips, if desired.
Recipe at

Enchilada Casserole

1 lb. Ground Sirloin
1 cup Chopped Onion
1 Tbsp Butter
1 Tbsp Minced Garlic
1 1/2 Tbsp All-Purpose Flour
1 cup Fat-Free, Lower-Sodium Beef Broth
1 Tbsp 40% Less-Sodium Taco Seasoning Mix
1 (8-ounce) can No-Salt-Added Tomato Sauce
4 (8-inch) Whole-Wheat Flour Tortillas
1/3 cup (1 1/2 ounces) Shredded Monterey Jack Cheese with Jalapeño Peppers
Heat a large nonstick skillet over medium-high heat. Add beef and onion to pan; cook 6 minutes, stirring to crumble. Preheat oven to 400°. Melt butter in a medium saucepan over medium-high heat. Add garlic; sauté 1 minute. Sprinkle with flour; cook 30 seconds, stirring constantly. Add broth, taco seasoning, and tomato sauce to pan. Bring to a boil; cook 2 minutes, stirring occasionally. Add 1 1/2 cups tomato mixture to beef mixture; reserve 1/2 cup tomato mixture. Place 1 tortilla in a 9-inch pie plate. Top with 1 cup beef mixture. Repeat layers, ending with tortilla. Spread reserved tomato mixture over tortilla. Top with cheese. Bake at 400° for 10 minutes or until cheese melts. Cool slightly. Cut into 4 wedges.
Recipe in Cooking Light

Chicken Divan

1 1/2 lbs. Broccoli (about 3 large heads, chopped)
24 oz Boneless, Skinless Chicken Breasts
Salt and Pepper
1 Tbsp Unsalted Butter
2 1/2 Tsp Extra-Virgin Olive Oil
2 Cloves Garlic (crushed)
2 Tbsp Minced Shallot or Onion
1/4 cup All-Purpose Flour
1 cup Fat-Free Chicken Broth
1 cup Nonfat Milk
1/4 cup Dry Sherry or White Wine
6 oz Shredded Reduced-Fat Swiss Cheese
1/4 cup Grated Parmesan
1/4 cup Seasoned Whole-Wheat Bread Crumbs
Bring a large pot of water to a boil. Add broccoli and blanch 3 minutes. Drain and rinse with cold water to stop cooking. Preheat oven to 350°F. Mist a 9-by-13-inch baking dish with cooking spray. Season chicken with salt and pepper. Mist a large skillet or grill pan with cooking spray; place over medium-low heat. Cook chicken, turning once, until browned and almost cooked through, about 10 minutes. Remove from heat; transfer chicken to a cutting board. When cool, slice chicken into bite-size pieces. Warm a medium skillet over medium heat. Add butter and 2 tsp. oil; heat until butter has melted. Add garlic and shallots and sauté until tender, about 3 minutes. Sprinkle flour over mixture and whisk until incorporated. Stir in broth, milk and sherry and bring to a boil. Remove from heat and stir in half of Swiss cheese. Season with salt and pepper. Arrange broccoli in baking dish and pour half of sauce on top. Arrange chicken on top and cover with remaining sauce. Sprinkle with remaining Swiss cheese and Parmesan; top with bread crumbs. Drizzle with 1/2 tsp. olive oil. Bake for 30 minutes or until browned on top; serve hot.
Recipe in

Moroccan Chicken and Butternut Squash Soup

1 Tbsp Olive Oil
1 cup Chopped Onion
3 (4-ounce) Skinless, Boneless Chicken Thighs (cut into bite-sized pieces)
1 Tsp Ground Cumin
1/4 Tsp Ground Cinnamon
1/8 to 1/4 Tsp Ground Red Pepper
3 cups (1/2-inch) Cubed Peeled Butternut Squash
2 Tbsp No-Salt-Added Tomato Paste
4 cups Chicken Stock or Fat Free, Lower Sodium Chicken Broth
1/3 cup Uncooked Couscous
3/4 Tsp Kosher Salt
1 Zucchini (quartered lengthwise and sliced into 3/4-inch pieces)
1/2 cup Coarsely Chopped Fresh Basil
2 Tsp Grated Orange Rind
Heat a Dutch oven over medium heat. Add oil to pan; swirl to coat. Add onion, and cook for 4 minutes, stirring occasionally. Add chicken; cook for 4 minutes, browning on all sides. Add cumin, cinnamon, and pepper to pan; cook 1 minute, stirring constantly. Add butternut squash and tomato paste; cook 1 minute. Stir in Chicken Stock, scraping pan to loosen browned bits. Bring to a boil. Reduce heat, and simmer 8 minutes. Stir in couscous, salt, and zucchini; cook 5 minutes or until squash is tender. Remove pan from heat. Stir in chopped basil and orange rind.
Recipe in Cooking Light

Shrimp Stuffed Shells

20 Uncooked Jumbo Pasta Shells
1 1/2 Tbsp Olive Oil
1/2 cup Chopped Shallots
2 Tbsp Minced Garlic (about 6 cloves)
1/2 cup (4 ounces) 1/3 Less-Fat Cream Cheese
1/4 cup 2% Reduced-Fat Milk
1/4 Tsp Ground Red Pepper
1/3 cup Chopped Fresh Basil
1 lb. Medium Shrimp (peeled, deveined, and coarsely chopped)
1 Tbsp Potato Starch
Cooking Spray
3 cups Lower-Sodium Marinara Sauce (divided)
1/3 cup (1 1/2 ounces) Grated Fresh Parmigiano-Reggiano Cheese
Preheat oven to 400°. Cook pasta 7 minutes or until almost al dente, omitting salt and fat. Drain well. Heat a medium skillet over medium heat. Add oil to pan; swirl to coat. Add shallots; cook 4 minutes, stirring occasionally. Add garlic; cook 1 minute, stirring constantly. Add cream cheese, milk, and pepper; cook until cheese melts, stirring until smooth. Remove from heat. Stir in basil. Place shrimp in a bowl. Sprinkle with potato starch; toss well to coat. Add cream cheese mixture to shrimp; toss well. Divide shrimp mixture evenly among pasta shells. Coat a 13 x 9-inch glass or ceramic baking dish with cooking spray; spread 1 cup marinara over bottom of dish. Arrange shells in prepared dish; top with remaining 2 cups marinara. Sprinkle shells evenly with Parmigiano-Reggiano cheese. Bake at 400° for 30 minutes or until shrimp is done.
Recipe in Cooking Light

Chicken with Olives and Lemons

2 Tsp Grated Lemon Rind
1/4 cup Fresh Lemon Juice
1 Tbsp Extra-Virgin Olive Oil
1 1/2 Tbsp Minced Fresh Garlic
4 (6-ounce) Skinless, Boneless Chicken Breast Halves (halved crosswise)
Cooking spray
2 Tsp Chopped Fresh Oregano
1/2 Tsp Chopped Fresh Rosemary
1/2 Tsp Freshly Ground Black Pepper
15 Oil-Cured Olives (pitted and sliced)
1 Large Shallot (sliced)
1 Lemon (thinly sliced)
Preheat oven to 400°. Combine first 4 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Shake to coat chicken. Marinate 15 minutes at room temperature. Arrange chicken mixture in a broiler-safe 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Sprinkle chicken evenly with oregano and the next 4 ingredients (through shallot); top with lemon slices. Bake at 400° for 20 minutes. Remove chicken from oven. Preheat broiler to HIGH. Place chicken 3 inches from broiler element; broil on HIGH for 3 minutes or until chicken is browned and done.
Recipe from Cooking Light

Bread Pudding with Salted Caramel Sauce

Bread pudding-
5 cups (1/2-inch) Cubed French Bread
1 cup Evaporated Fat-Free Milk
3/4 cup 1% Low-Fat Milk
1/3 cup Granulated Sugar
2 Tbsp Bourbon
1 Tbsp Vanilla Extract
1 Tsp Ground Cinnamon
1/4 Tsp Kosher Salt
2 Large Eggs
3/4 cup Packed Light Brown Sugar
3 Tbsp Bourbon
1 Tbsp Unsalted Butter
6 Tbsp Half-and-Half (divided)
1 Tsp Vanilla Extract
1/8 Tsp Kosher Salt
Cooking Spray Preparation
Preheat oven to 350°. To prepare bread pudding, arrange bread in a single layer on a baking sheet. Bake at 350° for 8 minutes or until lightly toasted. Combine evaporated milk and next 7 ingredients (through eggs) in a large bowl; stir with a whisk. Add bread cubes. Let stand 20 minutes, occasionally pressing on bread to soak up milk. To prepare sauce, combine brown sugar, 3 tablespoons bourbon, and butter in a small saucepan over medium-high heat; bring to a boil. Simmer 2 minutes or until sugar dissolves, stirring frequently. Stir in 5 tablespoons half-and-half; simmer 10 minutes or until reduced to about 1 cup. Remove pan from heat. Stir in remaining 1 tablespoon half-and-half, 1 teaspoon vanilla, and 1/8 teaspoon salt. Keep warm. Spoon half of bread mixture into a 9 x 5–inch loaf pan coated with cooking spray. Drizzle 3 tablespoons sauce over bread mixture. Spoon remaining half of bread mixture over sauce. Bake at 350° for 45 minutes or until a knife inserted in the center comes out clean. Serve warm sauce with bread pudding.
Recipe found in Cooking Light

Chocolate Chip Coffee Muffins

2/3 cup Whole Milk
5 Tbsp Butter (melted)
3 Tbsp Instant Coffee Granules
1 1/2 Tsp Vanilla Extract
1 Large Egg (lightly beaten)
2 cups All-Purpose Flour
2/3 cup Sugar
1/2 cup Semisweet Chocolate Chips
2 Tsp Baking Powder
1/4 Tsp Salt
Cooking Spray
Prehear Oven to 400 degrees. Combine first 5 ingredients. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a large bowl; stir well with a whisk. Make a well in the center of the flour mixture. Add milk mixture to flour mixture; stir just until moist. Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400 degrees for 18 minutes or until done. Remove muffins from pan immediately; place on a wire rack to cool.
Recipe from Cooking Light Magazine

Monday, January 23, 2012

Buyer Beware: DMAA in Your Supplements

A widely used ingredient that is found in commonly purchased nutritional supplements to aid in "leaning or cutting" as well as enhancing muscle development is considered a banned substance by many governing bodies that govern intercollegiate athletics as well as professional and international athletics. This product has a number of names that are used to disguise itself on an ingredient label. The most commonly seen names is 1,3-dimethylamylamine (DMAA), also referred to as methylhexanamine, Geranamine, and geranium oil, extract, or stems and leaves from its stores. In addition to its ban as a performance enhancing supplement ingredient it has also been increasingly associated with serious adverse events.

Here is a list of products to avoid as they contain this banned substance. This list is NOT ALL INCLUSIVE. Meaning that DMAA and its alias' are found in a great number of supplements. Some of these products are sold at stores such as Walmart and GNC...

USPlabs Jack3d (Tropical Fruit and Lemon Lime)
USPlabs OxyELITE Pro
Nutrex Research Lipo-6 Black (his and hers)
Nutrex Research Lipo-6 Black Ultra Concentrate (his and hers)
Nutrex Research Hemo-Rage Black Powder, Punch, Berry
iSatori PWR
Muscletech NeuroCore
Muscletech HydroxyStim
Fahrenheit Nutrition Lean EFX
Muscle Warfare Napalm
SNI Nitric Blast
BIORhythm SSIN Juice
MuscleMeds Code Red
SEI MethylHex 4,2
Gaspari Nutrition Spirodex

Monday, January 2, 2012

NBA's Dwayne Wade embraces healthier diet as he approaches 30

In a USA Today article, Miami Heat’s Dwayne Wade, a 9-year pro basketball player, acknowledges the importance of proper nutrition and its effect on his health and performance. Wade, almost 30 years old, has realized that his healthy diet changes are essential in keeping him in tip top shape and being successful on the court.

Some of the noteworthy changes he has made include: Opting for lean chicken and turkey breasts, pasta, and fruit instead of his previous go-to foods such as fried chicken fingers and cheeseburgers.

According to the USA Today article, Wade said “Changing the way he fuels his body has him feeling as healthy as ever.”

Wade also utilizes the expertise of the team nutritionist as he said, "The biggest thing is that I've talked with a nutritionist, who's working with the team, who understands what we need, how much we practice, what weight I need to be at, what body fat, this, this and this. Put them together, come up with a master plan, and I reap the benefits."

Read the full article on Dwayne Wade’s nutrition efforts HERE.