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I love Greek yogurt with a dollop of lemon curd on top. “Complete” has prebiotics and probiotics that help keep an athlete’s gut healthy and gives a boost the immune system. With 17 grams of muscle supporting protein per serving and 9 essential amino acids, it gives the egg a run for its money (admit it, at first glance you thought this was an egg). 😆
I was not paid by Chobani nor asked for an endorsement
What to feed them between games...
My son has 1.5 hours between games today in his Spring Celly Hockey Tournament. Great between game lunch: shrimp burger on lightly toasted brioche bread with avocado and drizzle of thousand island dressing.
Shrimp burger = 13 G protein for muscles
Brioche bread = faster carbs to replenish and refuel
Avocado = polyunsaturated heart healthy fat
Insider’s tip: all ingredients can be found at Trader Joe’s.
I’m not sure who needs to hear this right now...
An increasing number of people over the past 4-6 weeks have approached me about how to lose the weight they’ve gained during the pandemic— in some instances 20 pounds or more. I think this has been a combination of summer coming, hope that the vaccinations will continue to allow us to open things up and lead closer to normal lives, and somehow everyone must have collectively stepped on the scale recently!! Here is what you must know:
Do not compare yourselves to others on or off Facebook. People have handled the mental strain of the pandemic differently. Some have been more in survival mode and less in personal development mode, maybe been fearful of going to the gym, eating mindlessly to combat stress— and yet others used the time to exercise at home and found new ways of keeping in shape to help their sanity— or on the flip side ate less due to stress or loss of a loved one. DO NOT JUDGE. Step back and realize that the your weight in this moment on the outside does not reflect your true self, only a reaction to stress from a pandemic that hopefully we will never again see in our lifetimes.
Second, to make change, you must first be KIND to yourself. Honestly this is the hardest one. (See above about not comparing yourself). It is not unusual for people to tell me they want the weight off in the quickest way possible (I don’t have to tell you that’s not healthy) and more often than not this is coupled with crying. Be happy you are alive to read this. Be in awe that you adapted during a very long, stressful, uncertain process which included no playbook. And when you are ready, dip a toe in the idea of making a few healthy changes to get started. Not because someone else looks better, but because it’s time to focus on you again.
❤️😘❤️
🎥 Dallasites! Catch me live tomorrow morning at 9:20am on FOX4 KDFW discussing important information on a timely new health study you don’t want to miss! 🏃🏼
Happy New Year! Some food for thought on 1/1/21
66-year-old comedian Jerry Seinfeld called Transcendental Meditation "the ultimate work tool," during a recent episode of the podcast, "The Tim Ferriss Show."
VIDEO: See how quickly a virus can spread
https://amp.cnn.com/cnn/2020/05/13/health/japan-black-light-experiment-coronavirus-trnd-wellness/index.html
A viral video from Japan aims to show how easily germs and viruses can spread in restaurants when just one person is infected.
Take a look at this article to see how much various food prices have risen during the pandemic... I don’t see wine on the list! 😳 🍷
https://amp.cnn.com/cnn/2020/05/13/business/grocery-prices/index.html
Okay, so if you're a loyal reader of CNN Business (and we hope you are!) you might have seen a headline Tuesday that said "Prices are falling at an alarming rate." Or a headline today that said producers' prices fell by a record amount.
Had to do a drive by hello to my friends at and pick up my fave new cross trainers from
"Our study also highlights that, despite our best efforts, 100 percent cleaning and disinfection is unlikely to occur. This is important to remember, as regardless of where you visit, it's also best to assume surfaces may be contaminated -- and before you come back into your home, you should follow the recommendations to clean your hands and clean items you've handled."
A recent study suggests that even organized efforts to clean surfaces can fall short, a reminder for us all that keeping our surroundings clean may require some additional work.
ICYMI: My segment on FOX4 news Good Day program today: “Nutrition For Immune Health”
https://www.fox4news.com/video/664661
There are things you can do to protect your body from illness. Registered dietitian Karin Hosenfeld from Nutrition at Play joins Good Day to talk about natural immune boosters.
Dallasites, catch me tomorrow morning live on FOX4 Good Day at 7:35am...my topic is “Nutrition For Immune Health”
I love how these Florida seniors JUST MOVE! Sometimes it’s not about running a marathon or hitting your personal best on a deadlift... just making smart lifelong choices to be active and stay healthy (and have fun doing it!)
If you are a dietitian in the Dallas area who is looking to add clients to your consulting business, please contact me. I know a company who would like to be a referral source of potentially a very large group of active people in Dallas who need nutrition counseling. Please share this post and contact me directly.
Dallasites! Tune in tomorrow to FOX4 Good Day during the 8am hour to see my segment on “Nutrition Hacks to Cut Down Inflammation”.
It’s going to be a good one!
My new obsession: Pilates! If you’ve never tried pilates before, i have found it will help to:
- Increase muscular strength, endurance, stability, and balance
- improve posture and reduce lower back pain
- provide a safe place to rehab muscles
There are varying levels and types of pilates from pure stretching, cardio, power moves and advanced classes
Best of all? It’s a FUN butt kicker!
Have you ever tried pilates? Do you love it too?
Representing at the Half Marathon & 5K
Do you avoid bread? Whole grain bread contains B vitamins, fiber, iron, magnesium, selenium and carbohydrates for energy. Can you eat bread unlimited? Of course not. Overconsumption of anything is not good for you (especially if you are watching your waistline).
Choose minimally processed whole grain bread
Choose foods made with white or refined flours very minimally (not daily for example)
Keep overall carbs to around 40% initially if you are trying to burn body fat.
What is your favorite whole grain bread?
Hiking up mountains in Utah is most DEF my happy place!
Kale is a superfood for athletes! Cooked or raw, it is an excellent source of vitamin K, which has been shown in studies to:
✅ help prevent arteries from calcifying
✅ increase bone formation and decrease bone loss in the marathoners studied
✅ helps keep post menopausal women in the game longer by helping to prevent osteoporosis which may lead to bone breakage
✅ assists in vitamin D utilization. In fact, supplementing with vitamin D without vitamin K may lead to vitamin D buildup and toxicity.
The Institute of Medicine recommends 90 mcg of vitamin K per day for women and 120 mcg per day for men.
To satisfy these recommendations, add 1/4 cup cooked kale to your omelets, rice dishes, or as a side dish. Add 1/2 cup raw kale to smoothies or salads to give your active body what it needs 💚
What my dreams look like. 🐟 🏋🏼♀️ 💪🏼
Blueberries are an excellent choice for your sports performance diet. They are rich in polyphenols especially anthocyanins which help counter the oxidative effects of exercise. Though exercise is good, it can cause inflammation. Blueberries have been shown to
-reduce inflammation
-neutralize free radicals
-increase vasodilation (which reduces blood pressure)
-promising studies show they may slow the growth of tumors
Wild blueberries are higher in polyphenols, so choose them whenever you have the choice!
Best bet: gravitate towards cleaner proteins with less legs. The benefits package includes lowering inflammation and decreasing recovery time.
Did you know? Mushrooms are a great source of selenium, which is a semi-metal trace element and powerful antioxidant wrapped up in a tasty package. Include mushrooms in your healthy sports diet!
Selenium is good for:
*regulation of a wide range of metabolic pathways
*Immune function
*thyroid metabolism
*protection against certain kinds of cancers
*male fertility
*lowering cardiovascular disease mortality
1 cup of mushrooms contains 18mcg of selenium. 55mcg is the average recommended amount to consume per day (for those over the age of 14).
Watch out though! There is an upper limit of selenium as it is a trace element. Don’t consume more than 400mcg per day!
“Every mountain top is within reach if you just keep climbing”. Symbolic for whatever struggles you are fighting through.
Although this is Mt Rainier (photo courtesy my 8 year old son), the quote is from Barry Finlay who climbed Mt Kilimanjaro at age 60. What an
Athletes at every level need a day off, or “regen” day. Regeneration time is a light cardio day that is absolutely vital for mental health and overall physical performance. Too many athletes don’t take a much needed break for their bodies to recover. Don’t forget to adjust your nutrition needs on regen day. Fewer calories are needed, but be sure to keep protein intake up for muscle recovery.
Did you know? Bell peppers have almost twice the Vitamin C as oranges!
Vitamin C is good for:
* supporting collagen production for muscle building (and skin and nails)
* supporting wound healing
* immune system maintenance
* assisting in carnitine production for fat metabolism
* maintaining bone matrix
* protecting against free radical damage as an antioxidant. In this way, Vitamin C protects against oxidative damage that occurs during exercise.
Enjoy high vitamin C bell peppers alone, dipped in hummus, in salads, roasted and skinned, as a base for soups and stews, or mixed in your morning scrambled eggs.
I have had so many people come to me for weight loss over the years, from regular people to high performing athletes. I would say a majority of them come in trying to negotiate nutrition with me: “I’ll do everything you say except ______ (insert giving up their favorite foods or drinks, doing exercise etc)”.
The people that have been most successful in reaching their goals are the ones that don’t negotiate. Let’s be honest here: when you negotiate, it isn’t with me it is with yourself.
I love this story. This couple were in it to win it. When they decided to lose more than 400 pounds they didn’t cherry pick. They went right for the non-negotiables. Click on the link to see exactly what they stuck to. I’m going to say they most likely saved their own lives by not negotiating with themselves.
The husband-and-wife team abandoned dieting for a lifestyle overhaul and finally reached their weight-loss goals.
Lacking inspiration for ? How about a nice cool summer salad? One rule I always follow when making my salads is to add a protein source. In this case, I poached two eggs. You can also add pumpkin seeds, walnuts or other crunchy heart healthy protein source. Enjoy!
You may see the day when your salad has the same amount of B12 as a steak. Very interesting scientific breakthrough especially for those on plant-based diet.
Scientists have made a significant discovery about how the vitamin content of some plants can be improved to make vegetarian and vegan diets more complete. Vitamin B12 (cobalamin) is an essential dietary component but vegetarians are more prone to B12 deficiency as plants neither make nor require th...
How does food affect your mood? My latest segment on FOX4 News 🎥
Thanks for the great interview Dan Godwin!
We all know eating right is good for our physical health. And recent research shows certain kinds of foods will also boost our happiness. Dan Godwin takes a look, in this Fox4ward.
Inside the FOX4 News Room
ICYMI: My segment today on FOX4 Good Day. Bone Broth: Hype or Healthy?
We're starting to see more big bones in the grocery stores to make bone broths. It's gaining popularity. Registered dietitian Karin Hosenfeld joins Good Day to explain the benefits.
Much press today on Tom Brady’s diet. What do you think? Could you / would you follow Tom Brady’s diet?
Don't try this at home. The Super Bowl equates to unreasonably high calorie consumption on couches across America each year, but those out on the field are fueled by much more than a party-sized bag of salted tortilla chips dunked in microwaveable queso. Take Tom Brady, for example, who may be Ameri...
Are you vitamin D deficient? (Sorry a little windy today in the first part of the video).
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I love how these Florida seniors JUST MOVE! Sometimes it’s not about running a marathon or hitting your personal best on a deadlift... just making smart lifelong choices to be active and stay healthy (and have fun doing it!) #justdoit #healthy #fit #seniors #active #community #groupX #fun #exercise #motivation #aginggracefully
Representing @genucan at the @dallasrunningclub Half Marathon & 5K #ucanrundallas #teamucan #steadyenergy #run #letsgo
What my dreams look like. #salmon #omg 🐟 #omegas #sportsnutrition 🏋🏼♀️ #foodstagram #beast #fish #Fisch #pescado 💪🏼#pescatarian #chefs #keto #paleo
Inside the FOX4 News Room
Are you vitamin D deficient? (Sorry a little windy today in the first part of the video).
My simple plan to decrease sugar cravings
People do your back a favor: learn some proper form at the gym!
It's been a huge pleasure working as the sports dietitian for the Allen Americans Professional Hockey Team. What a classy organization! Last night was the "Teddy Bear Toss" where thousands of fans threw teddy bears onto the ice after the Americans scored their first goal. The 1000+ bears will be given to sick children at local hospitals...and it was fun to watch! Click "LIKE" if you support this effort!
Strong Fitness, Performance & Ninja
Simonton Road
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