KRON 4 | Is Too Much Protein Aging You?

VIDEO:  You resolved to work out and build a better, stronger body this year. You’ve probably heard the regulars at the gym talk about the protein shakes they drink after a workout to pack on more muscle. Protein drinks are on the rise and generating huge profits, but do you know how much protein you actually need and that TOO much can age you? Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” talks with me for some answers.

KRON 4_Protein Needs6
Protein is an important component of your diet and is necessary to build and maintain all types of body tissue, such as your skin, neurons, organs, and muscle. (Your heart is a muscle too.)

Here’s how to determine your protein needs per day.

IMPORTANT NOTE: If you have a medical condition, such as chronic kidney disease, diabetes or cancer, it’s essential to consult a registered dietician for your specific dietary requirements. Some dietitians specialize in kidney disease (renal dietician) or cancer (oncology dietician).

KRON 4_Protein Needs_1.27.18

Protein Math

To determine your weight in kilograms, divide your weight in pounds by 2.2. For example, if you weigh 165 pounds, your weight in kilograms (kg) is 165 divided by 2.2 = 75 kg.    Continue reading “KRON 4 | Is Too Much Protein Aging You?”

Nutrition Session 2: The Specifics

Grocery Bag With Fruits and Vegetables

Do you need help planning balanced, antioxidant-rich* meals? This small-group session is a follow-up to “The Basics” class. It provides you with specific menus based around centenarian principles and the vegetarian and Mediterranean-style patterns. (The Basics class is not required, but recommended.)

Simple menu plans and plant-rich plates are heart healthy, diabetic friendly, and cancer protective. Ideal if you’re trying to lose weight and want simplicity in the kitchen.

*Note: If you received a low antioxidant test score, i.e., Skin Carotenoid Score (SCS), when we tested you at the Kick-Off Shopping Party, the menus provided in this class will help you boost antioxidant activity and your SCS score.

OBJECTIVE: Learn how to put healthy eating into practice.

FEE: $30 

WHEN: Thursday, August 10, 2017 at 4:00 pm

WHERE: Sports Basement San Ramon – 1041 Market Place, San Ramon, CA  94583

INSTRUCTOR: Karen Owoc, B.S., Certified Clinical Exercise Physiologist / Certified Fitness Nutrition Specialist

Participants will receive 20% off on all purchases at the Sports Basement on this day.

Sports Basement logo2

ABC10 | Healthy Father’s Day

IMG_2431

Hope all you dads out there had a Happy Father’s Day! Here are pics from my guest expert appearance on ABC 10 featuring healthy meals that kids can make for dear ol’ dad or for any occasion. I used pre-cut veggies and pre-sliced beef and Lékué steam cases (both the large and small size) for cooking. No need for kids to have to slice, dice, or cook over a hot stove.

If you haven’t tried a Lékué steam case yet, you are missing out on an opportunity to make healthy, easy and fast cuisine. It’s a new way of cooking! More to come on my “Fit Finds” page.

On the menu:

  • Appetizer: Broccamole (Aztec Guacamole) with fresh carrot “chips”, sliced cucumbers, broccoli florets, baked sweet potato crinkles, and a mixed medley of cherry tomatoes. Broccoli was chopped with my “pull” food processor. No knives! (Adult supervision is still needed.)
  • Entree: Asian Sliced Beef and Veggies (beef and vegetables were purchased pre-sliced ‘fajita’ style, then marinated, and cooked in the large red Lékué steam case)
  • Side: Chili Beans with Diced Sweet Potatoes and Cauliflower (‘riced’ veggies were also purchased pre-diced and cooked in the small green Lékué steam case)
  • Beverage: Iced Tea with fresh squeezed lemon juice
  • Dessert: Fresh Fruit Cup (layers of fresh kiwi, raspberries, strawberries, mango + crumbled whole wheat graham crackers + Kozy Shack® tapioca pudding topped with non-fat whipped cream and a Bing cherry on top)

IMG_2424

IMG_2425

IMG_2428

Stay tuned… I’ll be featuring a healthy Fourth of July meal on ABC 10 next week!

ABC10 | Healthy Easter Basket Treats

I was on ABC10 TV out of Sacramento yesterday to show their viewers (a.k.a. Easter bunnies) how to pull together a ‘healthy Easter basket’. Hmmm…. that’s an oxymoron, you say. Believe it or not, options outside of solid chocolate bunnies, Peeps and sugar-coated sugar do actually exist.

Here are my five basic principles when it comes to “healthify-ing” this tradition.

  • Include plant-based foods and plant-based colorants.
  • Load up on whole grains.
  • Use healthy fats.
  • Cut back on sugar.
  • Swap out milk chocolate with dark chocolate.

All the recipes for the treats on the show will be featured in my upcoming book, “Athletes in Aprons“. 😀

Oat & Berry Bars: These whole-grain, gluten-free bars are made with oat flour and rolled oats layered with an organic berry purée sweetened with just apple juice.

Chocolate Chip Cookies: These cookies will surprise you! They’re made with garbanzo bean and fava bean flours, oat flour, zucchini, dairy-free dark chocolate, and organic unsweetened applesauce. Gluten-free.

Fudge Brownies: These fudge-y treats are made with whole wheat flour and… spinach. Really! Their moist richness comes from just a couple tablespoons of extra virgin olive oil, unsweetened applesauce, and golden ground flaxseeds. You have to taste ’em to believe they’re not loaded with hydrogenated fat and white flour.

Banana-Date Granola: Most granolas are made with lots of oats, sugar and fat. Here’s a no-sugar/no-fat-added granola (no kidding!) made with a base of protein- and     Continue reading “ABC10 | Healthy Easter Basket Treats”

Lengthen the Life of Your Produce | Frig 101

Fresh produce in grocery bag

You just returned from the Farmer’s Market, arms overflowing with fresh, seasonal produce that need to go in the frig fast. Do you randomly stash them in the produce drawer? That is, do you put them wherever they fit… only to find that a few days later your greens are wimpy, berries are moldy, and your cucumbers are shriveling? If this sounds familiar, here’s how to store your bounty to maintain their optimal freshness.

humidity-drawerThose drawers in your refrigerator, a.k.a. humidity drawers or produce crispers, actually have a purpose. Notice the humidity controls ranging from low to high on each drawer. Do you know what they mean?

These settings aren’t anything fancy. They simply open or close a window in the drawer. For the low humidity setting, the window is completely open; for the high humidity setting, it is completely closed. And here’s why…

The Gassy Offender

Ethylene gas is produced naturally and released by many fruits and veggies. It causes:

  • Cells to degrade
  • Fruit to ripen (become softer and sweeter)
  • Leaves to go limp
  • Seeds or buds to sprout

Knowing which items are ethylene-gas producers and which are sensitive to the gas, you’ll never toss your apples in with your lettuce again. It’s all about the gas!

What Goes in the Low-Humidity Drawer (“Low Rot”)

Apples, pears and grapes

1. Produce that IS NOT sensitive to moisture loss.
2. Produce that emits ethylene gas. When the window is open, the gases escape, and fruits and vegetables won’t spoil prematurely.

Here are some common fruits and vegetables to keep in the low-humidity drawer (window open):    Continue reading “Lengthen the Life of Your Produce | Frig 101”