Stop working harder. Start working smarter and seeing results. In my last post, Get in Shape: No Additional Time Required, I discuss the the concept of living healthier by making small changes or swaps that add up to permanent change and real results. This post is for you if you’d like maximize training gains after a bout of resistance/strength training. Muscle protein synthesis can be upregulated by paying attention to three factors: time of recovery, amount of protein and type of protein. So 30 minutes after a series of strength exercises like this
I aim to get 20-30 grams of (high branch chain a.a.) protein in a snack like this
I hope you will join me with this recovery snack after your next bout of strength training!
There’s somethin’ about spring that’s motivating. I don’t know if it’s the sight of trees budding, the warmth of sun on my face, or the liberating feeling of running bare legged, but it brings out the best in me. This week, I have completed ‘the task’ I’ve been dodging for over seven months. I am happy to report reorganizing my study is like a breathe of fresh air…
In addition to some obligatory spring cleaning, I ‘ve also been busy with one of my favorite spring activies, transitioning menus to reflect the fresh flavors of spring and summer. It started with Mango Curry Granola and the third smart way to eat this delicious and nutritious fruit, nut and oat combination: use it as an ingredient in other foods to easily and consitently keep the granola portion size in check. There’s no limit to the foods that pair with granola for high impact flavor. Today it’s the topping on a cool cucumber salad (which btw can also top 2 slices of bread for an easy vegetarian sandwich). This is the salad that’s the perfect afternoon snack, providing some simple and complex carbohydrates, protein, and produce. Here ‘s how simple it is to make: Spoon ricotta cheese onto a plate. Toss sliced cucumber with lemon juice and arrange on top of ricotta cheese. Drizzle with olive oil and sprinkle with a tablespoon of granola. Detailed recipe below.
It only takes a few key ingredients added to rice to maximize flavor and leave a lasting impression. ~ by Diane Boyd, MBA, RD, LDN
Disclosure: By posting this recipe I am entering a recipe contest sponsored by USA Rice Federation and I am eligible to win prizes associated with the contest. I was not compensated for my time.
March is a special month. It’s the month my colleagues and I get a little crazy… no I’m not talking March madness, I’m talking National Nutrition Month. Whoot! Whoot! Our theme this year incorporates food and behavior
Bite into a healthy lifestyle.
Here’s my first suggestion for an improved lifestyle:
Think U.S.- Grown Rice!
Yep, that’s it. No need to make this complicated. Rice is nutritious, sustainable, safe, locally-grown, and GMO-free! ( Look for the “Grown in the USA Rice” label on packaging.) Rice is also gluten free and the least allergenic of all grains, making it a great option for individuals with gluten sensitivity or intolerance. It’s so versatile and pairs well with the foods we all need to be eating more of: fruits, vegetables and lean protein. I’m smitten with the nutty taste of brown rice (especially in my Brown Rice and Pumpkin Risotto). Studies link whole grains, such as brown rice, to a reduced incidence of cardiovascular disease, diabetes and even some cancers. The rest of my family prefers white enriched rice (in dishes like my Copycat Ginger-Seasame Braised Chicken Meatballs). Here’s the good news: brown rice and white enriched rice are a desirable part of a healthy diet! Both are naturally low in sodium, cholesterol free, trans fat free, and contain only a trace of fat.
If I still haven’t convinced you to think U.S.- grown rice, let me ask you this, …. “faster is better, right?” So for a fast, casual meal, use rice as the base and top with lean protein such as: chicken, fish and/or seafood, lean beef, eggs, low fat cheese, or beans (for a high quality plant based protein). Today I’m using jasmine rice (my daughter’s favorite variety) to start the foundation of a meal that takes 30 minutes to prep and cook (not including marinating the chicken). My inspiration for this dish came when I purchased some dried mango on my weekly trip to Trader Joe’s. Here are the ingredients I used to make the coconut and mango jasmine rice my family is still raving about…
Dried mango gives the rice a little sweetness. Peanuts and coconut add a satisfying crunch. Topping it off with chicken satay complements the tastes and results in a meal that’s packed with protein, affordable, flavorful, and worthy of a special occasion. Now that’s a real slam dunk!
Be sure to see the links at the bottom of my post for more ways to think U.S.-grown rice during National Nutrition Month and beyond.
Chicken Satay with Coconut & Mango Jasmine Rice (serves 4)
1. Soak bambo skewers in water while prepping ingredients.
2. Add ingredients peanut butter through garlic into a food processor or blender and process until smooth. Reserve 3/4 of sauce for serving and use remainder to marinate chicken tenders for about 2 hours.
3. Preheat grill to medium high.
4. Thread chicken onto skewers .
5. When grill is hot, (400 degrees F) place chicken on grill rack and grill 6-8 minutes per side or until chicken is beautifully charred. Garnish chicken with green onion.
1. In a medium saucepan, bring water, olive oil and salt to a boil. Stir in jasmine rice; return to boil, stirring once. Reduce heat; simmer, covered, 15 minutes or until water is absorbed and rice is tender.
2. Stir in dried mango, peanuts, and lime zest. Sprinkle with toasted coconut.
Serve chicken over a mound of rice with remaining peanut sauce on the side.
* TO TOAST COCONUT: Spread coconut flakes onto a baking sheet and bake at 350 degrees F for 5 to 10 minutes or until golden brown, stirring often.
by Diane Boyd
Amount Per Serving
Calories1133kcalCalories from fat 533
% Daily Value
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: