Just Ripe Nutrition

Pile on the Miles

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Thu, 31 Oct 2013 11:30:00 +0000

Happy Halloween Everyone!

Here's a look at some past healthy Halloween tips

One of the blogs I follow, Run Eat Repeat, is hosting a November event called Pile on the Miles.

"The goal is to pile on extra miles, not pounds, during this food filled time of year!"

I signed up with a goal of running 60 miles over the month of November. I recently purchased some new running shoes so I'm looking forward to this challenge!

Find out more about the challenge here and set some goals this November!

? Are you participating in Pile on the Miles? ?

Giveaway: SkinnyPop Popcorn

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Tue, 29 Oct 2013 11:33:00 +0000

First giveaway alert!

I recently discovered a healthy snack while browsing the aisles of The Fresh Market. SkinnyPop! It easily caught my eye with the bright, fun packaging.

The thing I love most about this popcorn is it's simplicity. It's just natural popcorn, sunflower oil and salt. None of those artificial flavors that many of the other popcorn snacks contain.

Plus it's non-GMO which, I love. Corn is one of the most genetically modified foods out there so it's nice that this is all natural. Aside from non-GMO check out all the other reasons to eat Skinny Pop!

With 3g of Fiber per serving, Skinny Pop is also a good source of fiber! You should aim to get 25-35 grams of fiber per day.

Throw some in a ziplock bag and you have a great on-the-go snack!

...SkinnyPop was nice enough to send me samples to giveaway! Just enter in the comments section why you want to try SkinnyPop and I'll randomly select a few people to try their product!

Don't forget to follow SkinnyPop on Facebook and Twitter!

Please note this post was not sponsored. I did not receive any compensation. All opinions are my own.

CorePower Yoga

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Thu, 24 Oct 2013 11:18:00 +0000

While in Chicago, my friends and I decided to start our Saturday off at CorePower Yoga. CorePower is great for those who are new to yoga as well as those that are more advanced in their practice. I also appreciated the fact that they had mats, towels, water bottles and other things available (great for out-of-towners!).

We took a 75-minute hot yoga class. This was my first time doing hot yoga and I have to admit I was a little hesitant. I made sure to hydrate before, during and after the class. Hydration is SO important! Especially when you sweat like this...

Overall I really enjoyed the experience! The instructor helped me adjust my poses and the atmosphere was very relaxing. We all left feeling refreshed and ready to start the day (after a long shower!)!

? Have you ever tried hot yoga? What did you think? ?

Weekend in the City

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Tue, 22 Oct 2013 11:28:00 +0000

This past weekend I was able to enjoy a girls weekend in the city...Chicago! It's always fun to visit - the atmosphere, shopping, food, scenery...what's not to love?!

We arrived Friday night and went to dinner right away. After driving from Cincinnati and getting stuck in Chicago traffic, drinks couldn't come fast enough! We decided on Mezcalina where I ate some delicious fish tacos with a heavy poor of Chardonnay.

After a late dinner we headed home and my friends husband had the brilliant idea to "push our beds together" (the couch/air mattress). It was hilarious and made for many laughs.

Saturday, we tried to sleep in. That usually doesn't happen and in true fashion we were up at 8am. We headed out for a hot yoga class (my first, more to come later!) to start our day.

Yoga was followed by brunch at Eggy's Diner where I got a ham scramble with toast. Yummy!

Once we fueled up we headed out to the city to do some shopping. Later on we got drinks at Howell's and Hood and then enjoyed sushi at Nori followed by a night out with games/drinks. Our friend downloaded the "heads up" app on her phone and I highly recommend it. It's like catchphrase on your phone and it's hilarious!

Sunday came waaaay too soon. We enjoyed brunch at Eggsperience where I had eggs Benedict that were delicious...are Benedict's ever not delicious?!

Overall, the weekend was amazing. Great friends, food and plenty of laughs! Can't wait to do it again!

? What's your favorite thing about Chicago? ?

Travel Eats

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Fri, 18 Oct 2013 10:38:00 +0000

While traveling to and from, I like to eat things from home rather than fast-food or gas station eats that others find are their only options. I'm off to Chicago this weekend so these will definitely come in handy for my trip!

Here are some ideas for eating while in the car or high in the sky...

Fruit. It's super easy to toss in a bag and eat on the go. I prefer apple or orange slices, a banana or grapes. Bring along a Ziploc bag for the peel or core so you're not left with a mess. You can also add some peanut butter to help your snack last! Justin's PB packs are great for travel!

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Trail Mix or Nuts. Make your own or portion out some store bought mix into a snack size baggie. Watch your portion here because nuts and dried fruit are healthy for us, but high in calories. Moderation is key.

String Cheese. I LOVE string cheese. It travels well and tastes delicious. Enough said, right?

Energy Bars. These are great because they're so portable. I prefer Larabars but any energy bar will do. Just make sure you read the nutrition label because some of these have waaaay too many calories to be considered a snack. Some may also contain hydrogenated oils (aka trans fats) which you want to avoid.

Vegetables. Celery sticks, carrots, peppers, cucumbers...the list goes on. All of these, when cut up, are great on the go snacks. Throw in a hummus cup and you're all set!

Water. This one is obvious. We need to stay hydrated while we travel. Don't be afraid that you'll have to make a pit-stop. You don't want to feel tired and sluggish once you get to your final destination.

? What travel snack do you never leave home without? ?

Welcome Back...

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Mon, 14 Oct 2013 11:35:00 +0000

I've been away for quite awhile and have had a lot going on. I'm excited to be back though!

Take a look at what's been going on while I've been away...

A few weddings...

An MSU win vs. South Florida...

#RunOMCincy. This was a 6-mile run from the Hyde Park Lululemon to Great American Ballpark where we did an hour of yoga in the outfield...

I also contributed to setting the world record for the most headstands at one time...

A few flights to CO that included a DMB concert, water park visit, lots of espresso, delicious eats, hiking and quality time with my man...AND...

...we're engaged!!!!

...Can't wait to share all the exciting times ahead!!!

Fit Fashion Friday

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Fri, 09 Aug 2013 10:27:00 +0000

Here's some apparel I'm loving right now:

Athleta Seamless Skirts Got Legs///ALO Cozy Cape///Emi-Jay Hair Ties///Zella Seamless Tank

? What apparel are you loving right now? ?

Homemade Larabars

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Wed, 07 Aug 2013 11:12:00 +0000

I've been wanting to try to make my own Larabars for sometime now. I saw some bulk dates at the store recently and decided it was a sign I needed to just do it already. Dates are essential because they are at the heart of Larabars.

(I was in the moment and wasn't able to document a lot of the process...sorry!)

Homemade Larabars:

2 cups dates

1 cup nuts (whatever type you prefer)

1/4 cup nut butter

1/4 cup unsweetened shredded coconut

First, put the nuts in a food processor and pulse until finely chopped. Transfer those to a bowl when done.

Next, Add the dates to the food processor and mix until they start to clump together.

Once the dates are done, add the nuts and peanut butter to the dates and pulse until well combined.

Lastly, mix in the shredded coconut. I did this with a spoon, but you could just as easily pulse it in the food processor.

Before transferring, line an 8" cake pan with waxed or parchment paper. Pack the mixture in the pan and then place in the refrigerator for at least 2 hours before cutting.

This was an experiment that just so happened to work out and I encourage you to experiment as well! Try adding cocoa powder, cinnamon, honey, dried fruit, etc. Enjoy making up your own unique flavor!

Once cut I placed my bars in snack baggies and put them back in the fridge so I could grab them easily for my lunch or snack during the week.

I think what I love most about these bars is that I know what's in them. Dates, nuts/peanut butter and coconut...simple as that! None of the artifical flavors or colors that come in other store bought bars.

? What's your favorite type of nutrition bar? ?

Workout: Pure Barre

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Wed, 31 Jul 2013 10:40:00 +0000

This past weekend I had the chance to try a complimentary Pure Barre class thanks to Lululemon. It was a beautiful sunny morning and we enjoyed the class on the outdoor party porch.

I have to admit that before I took this class I wasn't quite sure what all the hype was about. I mean, how hard can a bar workout be?! Let me tell you friends...it was tough! My legs were shaking and my butt burned in places I didn't know was possible!

The Pure Barre Technique:

"Pure Barre is a total body workout that lifts your seat, tones your thighs and burns fat in record-breaking time. Utilizing the ballet barre to perform small isometric movements set to fantastic music, Pure Barre is the fastest, most effective, yet safest way to change your body. Students see results in just 10 classes."

For those looking to try Pure Barre check out a location near you to see if they offer a free complimentary first class as well as other beginner specials!

? Have you tried Pure Barre? ?

(Photos courtesy of Pure Barre/Pure Barre Cincinnati)

Product to Try: Justin's Nut Butter

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Mon, 29 Jul 2013 10:52:00 +0000

For those that aren't aware, Jim recently moved to Colorado to take a new job. I'm super excited about it and can't wait to get out there myself. Denver is such a health conscious city and good nutrition is a big deal.

Jim recently introduced me to Justin's Nut Butters (based in Boulder, CO). Being a peanut butter freak (no really, I have 4 open jars right now) I had to try it out! I love trying different types and varieties of peanut butters. Justin's did not disappoint and luckily, it's available right here in Cincinnati!

Image Source

Justin's Mission Statement:

Making the foods we love extraordinary, with an uncompromised spirit of innovation, sustainability and community.

I love the fact that Justin's strives to use organic, local products. Check out their website for all the ways they're going green! It also doesn't hurt that all the products I've tried are delicious!

Peanut Butter is a favorite of mine because it's so versatile and easy! You can spread it on just about anything (fruit, vegetables, crackers, toast, etc.) and with these convenient squeeze packs it makes on-the-go snacking so much easier! Peanut butter is a great source of healthy fats (poly and mono-unsaturated) as well as protein which helps keep you satisfied.

Find a Justin's near you (here) and enjoy!

? What's your favorite brand of peanut butter? ?

What to Wear: Hot Weather Run

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Mon, 22 Jul 2013 10:33:00 +0000

It's been really hot and humid in Cincinnati these past few weeks. Hot and humid weather always makes for tougher outdoor workouts. Here's some gear to help keep you cool and protected on your outdoor run or any workout for that matter!

...and always remember to hydrate!!!

Lucy Fast as You Can Tank /// Aveeno Hydrosport SPF 30 Spray

Lululemon Run Speed Short /// Nathan Speed 2 Waistpack

? What's your go-to hot weather gear? ?

What I'm Eating

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Wed, 17 Jul 2013 10:38:00 +0000

Here's a round-up of yesterdays meals!

For breakfast I had a piece of multi-grain toast with creamy peanut butter and a banana. I washed it all down with some Horizon organic skim milk. This quick meal kept me full because it's loaded with healthy fats, whole grains and fiber!

For a mid-morning snack I had a handful of almonds. Nuts are such a healthy and easy snack. However, they are calorically dense so, watch your portion size!

I take my lunch to work 90% of the time. Yesterday I had 1/2 turkey sandwich with provolone and yellow mustard as well as a salad. The salad had a lot of color (red/yellow peppers, cucumber and carrots). The more color the better. We eat with our eyes first so, make it colorful!

A little while later I snacked on an apple. An apple a day...

Once dinner time rolled around I made salmon and green beans. The serving size for the salmon was around 3 oz. Salmon is a great source of omega-3's as well as protein. The green beans add fullness because they contain fiber.

Overall:

Calories: 1,202

(this is under my normal...I'm typically closer to 1,500)

Fiber: 29g

(aim for 25-35g per day!)

Protein: 77g

(~25% of calories...10-35% is recommended)

Book Review: The Flexitarian Diet

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Mon, 15 Jul 2013 10:23:00 +0000

Lately I feel like we can all agree that there has been a shift in the way we think about food. Consumers are becoming more aware of what they are putting into their bodies and not only that but, where it comes from and how it's made or grown. It's a wonderful thing!

Where I'm going with this leads me into another book review...The Flexitarian Diet! Now more than ever I feel like people are making the choice to be vegetarian or vegan. I tried it for a month or two back in college and it was not for me. What I do love, however, is Registered Dietitian Dawn Jackson Blatner's perfect combination: Flexitarian.

The Flexitiarian Diet is the perfect combination for those who love the idea and benefits of being vegetarian or vegan but don't want to give up those special occasion steak dinners or hefty servings of turkey at Thanksgiving. Flexible + Vegetarian = Flexitarian!

I found this book to be quite informational. It breaks down the "five flex food groups" which are new meat (aka vegetarian protein sources), fruits & vegetables, grains, dairy and sugar/spice.

I also enjoyed the "troubleshooter" boxes which provided great tips and inspiration throughout the book.

The majority of the book is the Five-Week Flex Meal Plan which includes five weeks worth of breakfast, lunch and dinner. Some recipes include a "flex swap" if you prefer animal protein sources. There are also grocery lists included for each week.

Overall, the idea behind this book is to try and make at least one change. By making at least one change it will hopefully jump start other healthy changes down the road. Don't think about the meat meals you're missing, but rather the vegetarian meals you're adding.

You could start with a Meatless Monday recipe!

Purchase The Flexitarian Diet book Here

? What diet or health book do you recommend? ?

Cincinnati Summer Workouts

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Wed, 05 Jun 2013 11:25:00 +0000

If you live in the Cincinnati area there are plenty of ways to get in a good workout while enjoying the weather...did I mention most are free?!

Check out what's available:

Washington Park

Tuesdays from 6-7pm there's free "Yoga on the Green"

Saturdays from 9-10am there's a free "weekend workout" (zumba, bootcamp, yoga, etc.)

Hyde Park Square Lululemon

Complimentary Yoga from 9-10am Saturday mornings

They also host Run Clubs (3 mile run) Thursday evenings (630pm and 7pm) and Sunday mornings (9am or 930am)

Kenwood Mall Lululemon

Complimentary Yoga from 11-12pm Sunday mornings

Ault Park

Yoga @ 630pm Monday and/or Thursday evenings (located near the pavilion)
Note: $10 suggested donation

Washington Park "Yoga on the Green"

Hope to see you there!

Meatless Monday

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Mon, 03 Jun 2013 09:43:00 +0000

I've had a package of edamame in my freezer for sometime and decided to put it to use with an easy meal! This was one of those "round-up" meals where I basically combined what I had available.

I had some leftover zucchini (~1 cup) so I chopped it up and cooked up some brown rice (~3/4 cup uncooked)

While the rice cooked I heated the edamame as well as blanched some green beans (~1 cup)

Once the edamame was heated I removed the soybeans from the shell and combined all the ingredients together with sea salt, lemon juice, garlic and olive oil.

This was super easy to prepare and great for those looking for a quick, healthy meal! You can incorporate any vegetables or herbs that you have or even substitute black beans (or bean of choice) for the edamame.

Edamame (soybeans) is a great source of protein and fiber. In 1/2 cup you get 9 grams of fiber as well as 9 grams of protein! (Make sure to look for non-GMO soybeans)

? What's your go-to meatless meal? ?

Fit Fashion Friday

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Fri, 31 May 2013 01:05:00 +0000

Workout gear I'm loving (and wanting) right now:

Old Navy Compression Capris

Under Armour Flow Top

Brooks T-shirt - how cute is this?!

Brooks PureCadence 2 Running Shoe

? What's your favorite piece of workout gear at the moment? ?

Happy Friday everyone! Enjoy your weekend!

Race Recap: Bayshore 10K

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Wed, 29 May 2013 11:00:00 +0000

This past weekend I had the pleasure of running the beautiful Bayshore 10K in Traverse City, MI. My close friend (and bachelorette!) decided she wanted to do the race as part of her girls weekend. It was a cold start but we ended up having a great time. The views of the East Grand Traverse Bay were amazing!

Image Source

Pre-Race Smiles

My official time was 55:35 for a pace of 8:50 minute/mile.

Post Race Excitement

I would recommend this race for those in the future. It's a quick, flat course that's sure to get you a good time. Plus, who doesn't love running in Pure Michigan?!

What I wore:

Under Armour t-shirt

Under Armour Half-zip Pullover, similar here

Lululemon Inspire Crop II

Nike Shoes, similar here

What's in My Fridge

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Wed, 15 May 2013 10:45:00 +0000

I thought it would be fun to give you all a peek inside my fridge. When it comes to what I eat I have to admit that I'm a repeat offender. I eat the same things over and over...I can't help it! I also try to buy organic whenever possible. I just prefer the taste of organic produce and like to know I don't have to worry about eating all those chemicals.

1. Fountain of Health Hummus - next to Sabra this is the best hummus I've ever had. It's delicious and healthy and makes a great snack when paired with vegetables or whole wheat pita bread.

2. Horizon Organic Low-Fat (2%) Cottage Cheese - this is my most recent find and I have to say that I'm hooked. When I lived in Michigan I would always buy large curd Michigan Brand cottage cheese. I loved the taste and it's been hard to find a brand to replicate the flavor. Horizon is pretty darn close! I love cottage cheese because it's low in fat and high in protein.

3. Fage Greek Yogurt - I wrote an entire post on how much I love this yogurt. It's my fav. Enough said.

4. Eggs - I love eggs! Another lean protein source that makes a great addition to your morning breakfast routine.

5. Fresh Organic Fruit - mango, strawberries, raspberries, blackberries and blueberries are all pictured here. I love my fruit! Whether I eat it by itself, in smoothies, on cereal, in oatmeal...I always have fruit on hand! Fruit is an excellent source of fiber, vitamins & minerals and antioxidants.

6. Flaxseed - I like to sprinkle this on my oatmeal, add it to smoothies or use it when baking. It's a good source of omega-3's as well as fiber.

7. Salmon & Chicken & PB - excellent sources of lean protein. Salmon and PB are great sources of healthy fats as well.

8. Vegetables - stuffed in my vegetable drawer are organic carrots, zucchini and broccoli. I also have organic baby spinach on the bottom shelf. I love most vegetables but broccoli is probably my favorite. Vegetables are another excellent source of fiber, vitamin & minerals.

9. More fruit - organic apples (my favorite are golden delicious) and lemons are currently in my drawer but I see peaches in my near future with summer fast approaching!

? What's the one thing you always keep on hand in your fridge? ?

Endurance Challenge

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Mon, 13 May 2013 09:59:00 +0000

Reality check time...bathing suit season is right around the corner! If you haven't been exercising it's time to start moving! I found another excellent workout in Shape magazine recently and it doesn't disappoint! If you're looking for a challenge this is sure to get your heart pumping!

As always, feel free to adjust the speed/incline rates depending on your fitness level. Just remember to push yourself...this is supposed to be challenging!

? What's your favorite way to work up a sweat? ?

Orzo Salad

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Mon, 29 Apr 2013 11:12:00 +0000

Lately, I've been a Pinterest fool. I love finding new recipes, hair styles, home decorating ideas, you name it! My most recent find was this Minted Orzo Salad with Chickpeas and Feta. It looked delicious so I had to try it out.

I wasn't feeling the mint, so I modified this recipe to my liking. Here's what I did:

Cook 1.5 cups of orzo in 4 cups of chicken broth until tender. Drain, set aside and let cool.

Next, combine chickpeas (1 15 oz. can), crumbled feta (3/4 cup), finely chopped red onion (1/2 onion) and finely chopped basil (2 Tbsp) in a large bowl and set aside.

Next make the vinaigrette by whisking together:

1/4 cup red wine vinegar

Juice from 1/2 fresh lemon

1/4 cup EVOO

2 cloves garlic

Salt and pepper to taste

Lastly, combine the orzo with other ingredients and toss with vinaigrette

Serve chilled or at room temperature.

You could easily make this a meal by mixing in grilled chicken. I chopped up some chicken and it ended up combining well with the other ingredients. Try it out!

? I'd love to know, what's your favorite side dish? ?

Q&A with Sports Dietitian, Scott Sehnert

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Wed, 24 Apr 2013 11:33:00 +0000

Scott Sehnert has been a Sports Dietitian for Auburn University Sports Medicine staff since August 2009. He oversees the sports nutrition needs for 21 of the University's varsity sports including nutrition education, counseling, training table, body composition analysis, and supplement evaluation. Scott holds a Bachelor's degree in Dietetics from Ball State University. He earned his first Master's degree in Nutritional Sciences with a wellness and sports nutrition emphasis from the University of Kentucky. He received his second Master's degree in Kinesiology with a concentration in exercise physiology from Michigan State University. Prior to Auburn, he held a similar position at MSU where he coordinated the sports nutrition services for their student athletes.

I recently had the privledge of asking Scott some important questions regarding protein. Check out our Q&A below!

Image & Bio Source

JRN: The most common protein powders available are whey, egg, casein and soy. Do you find that one is more effective than another and why?

SS: It depends what you mean as effective. Whey would be the most effective post-workout, muscle recovery protein as it has the highest leucine (branched-chain amino acid) content and leucine seems to be the trigger when it comes to protein synthesis.

JRN: Are there any ingredients people should avoid when buying a protein powder? What ingredients should people look for?

SS: People should look for 3^rd party certifications like NSF for Sport, Informed Choice, and BSCG (Banned Substance Control Group). Since there’s NO regulation on supplements I really don’t trust any unless a company has invested in 3^rd party testers that can verify what’s on the label is in the container. Otherwise, I like to keep it simple, whey protein and as little extras as possible.

JRN: What are the pros and cons to using a protein powder versus eating the same amount of protein in lean meat, fish or eggs?

SS: Pros – Powders are convenient for those who don’t have refrigeration close by (or a method to cook) and for those that are lactose intolerant, whey isolate is lactose free; if there is a specific concern to limit additional calories protein powders can practically give you only protein which is not always the case with whole foods.

Cons – you miss out on other nutrients that are in those foods. The omega-3 in fish, zinc or iron in red meat, or the vitamin B12 all provide additional benefits for the active individual and you will miss out on those by consuming just the protein powder. The whole protein will also do a better job providing satiety as it will take longer for digestion/absorption than powders. This would be important for those trying to lose body fat.

JRN: Are there any specific protein powder brands that you would recommend?

SS: Cytosport, Bipro, EAS, True Athlete just to name a few.

JRN: High protein, low carb diets get a lot of publicity. What kind of recommendations do you make when counseling athletes on weight loss?

SS: Carbs are fuel, so in the off-season or during an injury we don’t need as much carbohydrate. Otherwise, my general recommendation for weight loss athletes is to include lean proteins and fiber rich foods at every meal and ideally every snack. This helps you consume fewer calories at each meal, keeps you satisfied longer, helps “hold on to muscle” during fat loss (higher protein protects muscle in catabolic states), and is very nutrient dense. Low carb diets help you lose weight because you lose all of the fluid bound to the glycogen in the muscle. It’s not meant for athletes (especially team sport athletes).

JRN: Do you find a certain percentage of protein in a diet makes one more or less successful with their weight loss goals?

SS: I generally shoot for 1.8-2.0 g/kg body weight for protein.

JRN: For the average person trying to lose weight do you find that the timing of protein intake is essential for successful weight loss? For example, a protein shake post workout. What about for those trying to gain muscle mass?

SS: Recent research suggests the best thing for building muscle and optimizing body composition is to consume 20 (up to 30 grams for the 250#+ guys) grams of protein every 2-3 hours.

JRN: Is there a maximum amount of protein you can absorb at one time? If so, how much?

SS: This is often talked about but I’ve never seen data to tell me exact numbers. You only have so many amino acid receptors in your gut, so I do think you excrete the extra nitrogen in the urine but that doesn’t mean you’re still not storing extra calories as fat.

JRN: What about creatine? Is it useful for recovery, muscle building, etc.?

SS: We could talk for a long time about creatine. Creatine is a fuel source (like carbs) and 60-70% of those that take it properly do respond to it and will likely be able to get out another rep or two, which in turn stimulates muscle damage/repair and therefore muscle building.

A big "thank you" to Scott for such an informative Q&A!

Scott Sehnert is a Registered Dietitian (RD) with the Academy of Nutrition and Dietetics (AND) and is a member of the Sports, Cardiovascular, and Wellness Nutrition (SCAN) dietetic practice group. Scott also holds certifications with the AND as a Board Certified Specialist in Sports Dietetics (CSSD), and with the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS). He serves on the Board of Directors for the Collegiate and Professional Sports Dietitians Association (CPSDA).

**Please note that Scott works with collegiate athletes. His recommendations are not specific for the everyday individual. If you are looking for personal protein or meal planning recommendations you should seek out a Registered Dietitian in your area. Find one here**

Book Review: Joy's Life Diet

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Mon, 22 Apr 2013 10:04:00 +0000

Time for another book review! This book was written by one of my favorite dietitians...Joy Bauer! I actually had the opportunity to see Joy speak in Michigan during my dietetic internship. She's definitely someone I look up to professionally. You can watch her on the Today Show and see previous clips here! (click on Joy Bauer on the left hand side under "contributors")

Let's get into the book review shall we?

Joy's Life Diet book is centered around "four steps to thin forever." It walks you through how to change your lifestyle and eating habits for good. This isn't a fad diet but rather a lifestyle change that promotes "reprogramming" your appetite and the way you eat.

Some takeaways I liked from this book include:

Drink plenty of water

Eat 3 meals per day plus a snack

Incorporate lean protein, fruits/vegetables, whole grains and reduced fat dairy

Get off that couch and move!

I also enjoyed the inspiring weight loss success stories shared throughout the book!

Like most diet books, this one included meal plans (6 weeks worth!) as well as tons of recipes!

What I didn't care for in this book was the "foods allowed" versus those not as part of the first few steps of the plan. I think having the mindset of forbidden foods only increases people's desire for them. You need to learn to acknowledge cravings with a bite or two and move on. Don't let food control or define you.

Overall, this book would put many people on the path towards success. The stories leave you inspired and the meal plans are straight forward. Bottom line, eating healthy is a way of life...how are you living yours?

Buy this book and others written by Joy Bauer here

? Do you have any diet book suggestions for my next book review? ?

Fit Fashion Friday

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Fri, 19 Apr 2013 10:20:00 +0000

I have a mild obsession with workout clothes. They have such fun, colorful options these days...what's not to love?!

Here are some things I'm loving (and wanting) right now:

Zobha Draped Tank - Loving this for my yoga or pilates classes

Sweaty Bands - SO many patterns and colors to choose from

Beach Runner Crop, Lululemon - How fun is that color?

Nike Compression Shorts - These will be my next purchase!

? What workout gear are you loving right now? ?

Not so Boring Treadmill Workout

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Wed, 17 Apr 2013 11:09:00 +0000

The weather was rainy yesterday here in Cincinnati so, I took my workout indoors. We all know the treadmill can get boring and mixing it up can help pass the time. The workout below is super easy and changes things up, challenging you while the time flies by. I felt great at the end and ended up doing ~3 to 3.5 miles.

Remember, workouts like this can also be done on another piece of cardio equipment such as an elliptical or bike.

? How do you pass the time when doing cardio? ?

Protein Pancake

noreply@blogger.com (Jamie @ Just Ripe Nutrition) — Mon, 15 Apr 2013 11:17:00 +0000

Most of you know by now that I LOVE Pinterest. It has great ideas for every aspect of your life! I recently tried out this recipe for a protein pancake and fell in love. It was amazing! Plus, it was super quick and easy!

In a bowl combine the following:

1/4 cup oats (any kind will work)

2 egg whites

1/2 ripe banana, mashed

1 tsp vanilla

Dash of cinnamon

Spray a pan with non-stick spray and add your batter. I have to admit I was worried this would be a disaster to flip but if you let it cook through a ways it should flip just fine. I would also recommend using a larger pan! :-)

Ta-da!

I topped it with some almond butter and blueberries and it tasted fantastic!

I love this recipe because you can be creative and the combinations are endless. Try adding other fruit, nuts, spices, flaxseed, protein powder, etc. to make your own unique combination! Plus, this would also work for those who have a gluten allergy (just use certified gluten free oats).

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